How the Mediterranean Food Pyramid Stacks the Odds in Your Favor for Weight Loss
Differences in Protein Recommendations
One of the main differences in the Mediterranean diet pyramid and the traditional U.S. food pyramid is in how much protein of different types are recommended and how often you should eat them. The conventional U.S. food pyramid recommends 2-3 servings of protein a day; but they group meat, poultry, fish, dry beans, eggs and nuts all together. The Mediterranean diet pyramid recommends that you only eat red meat a few times a month and then, in very small amounts. A few times per week is the recommendation for eggs, poultry and fish. Beans, legumes and nuts are recommended for daily consumption.
The Role of Fats, Oils & Sweets
The U.S. pyramid recommends that fats, oils and sweets be used sparingly. The Mediterranean pyramid recommends sweets a few times a week and olive oil on a daily basis. In contrast with what we have considered healthy, a low-fat diet; the Mediterranean diet emphasizes healthier fat usage with olive oil. Intensive use of olive oil in the Mediterranean diet is a huge factor because of the benefits of it. It can help lower your cholesterol and blood pressure and it contains antioxidants, vitamins and iron. It is also recommended that you substitute sugar with honey for sweetening food and drinks.
Daily Consumption Emphasis
While the U.S. pyramid stresses some of each food, every day; the Mediterranean diet recommends daily consumption of these foods in increasing increments as listed: cheese and yogurt, olive oil, vegetables, beans, legumes and nuts, fruits, and then bread, pasta, rice, couscous, polenta, bulgar, other grains, and potatoes. Daily beverage recommendations include six glasses of water and wine, in moderation. Not everyone consumes alcohol; if you don't, then perhaps purple grape juice could offer some of the same benefits that wine offers. If you do drink, do so in moderation.
The Mediterranean diet combined with physical activity can be effective in weight loss efforts and also can benefit you in your health issues. When adapting your lifestyle to the Mediterranean diet, you should move from eating three meals a day to having five lighter meals. This would include breakfast, lunch, dinner and two snack between the meals. You will not be as hungry as eating only three meals a day and a Mediterranean diet offers the fat that most of us end up craving on traditional diets.
Resources
Kathleen M. Zelman, MPH, RD, LD; Benefits of the Mediterranean Diet, Web MD
Wikipedia - U.S. Food Pyramid
Published by Marilyn Quinn
Featured Video Games Contributor, Freelance writer, voracious reader, mother of four, wife and gamer who lives just minutes outside Albuquerque, in Rio Rancho, NM! View profile
The Mediterranean Diet: Voted Best All-Around Diet for Any Health ConditionSay 'diet' and 'program for losing weight comes to mind.' Diet is 'foods consumed for subsistence'. Diets differ amongst regions and cultures. The Mediterranean Diet has been p...
Olive Oil and Your SkinThe effects of olive oil on the skin have been touted by physicians, queens, and serfs throughout history. - 6 Great Ways to Use Olive OilHave you ever found yourself without a commonly used bath item such as hair conditioner? I have but I do not go without I simply substitute hair conditioner with olive oil. Read this article and see what else you ca...
- Things to Do with Olive Oil Gone BadFind out what to do when your expensive bottle of olive oil goes bad.
Kraft Mayonnaise with Olive Oil: Delight Your Tastebuds and Do Somethin...This article provides an overview of the history of mayonnaise and new mayonnaise sauces with olive oil. It includes recipes and instructions for homemade mayonnaise with olive...
- How to Lose Weight on the Mediterranean Diet
- Mediterranean Diet: Benefits and Drawbacks
- How the Mediterranean Diet Works
- Diet Tips for Successful Weight Loss
- How to Lose Weight Using the U.S. Government's Food Pyramid
- How to Lose Weight Using the USDA Food Pyramid
- Healthy Diet Plans for Success: Make 2009 the Year You Reach Your Weight Loss Goals