In the foodie world, the pyramid, from the Greek word pyramida (πυραμίδα), is the image chosen to illustrate the healthy amounts of foods we should consume. There’s a pyramid for just about every diet, and the Mediterranean Diet Pyramid is a tasty one that’s worth the climb! It’s not about making it to the top but about the feel-good journey getting there.
My last three blogs covered what the Mediterranean Diet is all about, as well as its key components. Now you’re ready to take on the “Greek” pyramid with our ladder of success.
My last three blogs covered what the Mediterranean Diet is all about, as well as its key components. Now you’re ready to take on the “Greek” pyramid with our ladder of success.
a simple plan: from the bottom up
This is one time that starting at the bottom is a good thing! Join us as we make our way up the pyramid, with yummy treats at the top to reward our hard work.
FOUNDATION: Exercise, social mealtimes, and water
FOUNDATION: Exercise, social mealtimes, and water
Frequency: Daily
EXERCISE If you don’t have a routine, start with walking for 15 to 20 minutes a day and work up to one hour by adding 5 minutes a day. (Check with your doctor before starting an exercise routine and ask what’s best for you.)
EXERCISE If you don’t have a routine, start with walking for 15 to 20 minutes a day and work up to one hour by adding 5 minutes a day. (Check with your doctor before starting an exercise routine and ask what’s best for you.)
MAKE MEALS SOCIAL It’s not just about what you eat but who you eat with. Enjoy meals with loved ones for overall wellbeing. Your state of mind and heart really make a difference!
DRINK Stay hydrated with 8 to 10 glasses of water a day (not sugary or artificially sweetened drinks like soda or diet beverages).
LEVEL 1: The Garden (fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds, herbs, and spices)
DRINK Stay hydrated with 8 to 10 glasses of water a day (not sugary or artificially sweetened drinks like soda or diet beverages).
LEVEL 1: The Garden (fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds, herbs, and spices)
Frequency: Base every meal with these foods.
Tips:
Breakfast really is the most important meal of the day! For an energy boost, start yours with whole-grain oats, fruit, and Greek yogurt.
Eat plenty of plant-based foods (a.k.a. veggies, fruit, legumes, and whole grains) throughout the day.
~Vegetables are more than just a side…add them to your omelet, pizza, soup, or stew.
~Toss ¼ cup of beans into your salad along with orange sections and a citrus vinaigrette.
~Switching from white rice to whole-grain brown rice makes a huge difference in adding nutrition to your meal.
Ditch the butter and margarine and replace them with extra-virgin olive oil. It’s good for your heart and your taste buds.
Go vegetarian once or twice a week.
LEVEL 2: The Sea Level (seafood—the healthy-fat protein)
Tips:
Breakfast really is the most important meal of the day! For an energy boost, start yours with whole-grain oats, fruit, and Greek yogurt.
Eat plenty of plant-based foods (a.k.a. veggies, fruit, legumes, and whole grains) throughout the day.
~Vegetables are more than just a side…add them to your omelet, pizza, soup, or stew.
~Toss ¼ cup of beans into your salad along with orange sections and a citrus vinaigrette.
~Switching from white rice to whole-grain brown rice makes a huge difference in adding nutrition to your meal.
Ditch the butter and margarine and replace them with extra-virgin olive oil. It’s good for your heart and your taste buds.
Go vegetarian once or twice a week.
LEVEL 2: The Sea Level (seafood—the healthy-fat protein)
Frequency: Two to three servings per week (three is better!). One serving can be just 3 ounces or up to 6 or 8 ounces.
Tips:
~To get the most out of this level, go for seafood high in omega-3s like wild sockeye salmon, fresh tuna, halibut, stripped sea bass, lake trout, mackerel, sardines, herring, and oysters. Of course you can add in other fish as well, so enjoy the bounty of the sea!
~In addition to main courses, seafood can be served as an appetizer, or tossed into a salad, and can fortify a rice dish.
LEVEL 3: The Farm (yogurt, eggs, cheese, and poultry) & Vineyard (red wine)
Tips:
~To get the most out of this level, go for seafood high in omega-3s like wild sockeye salmon, fresh tuna, halibut, stripped sea bass, lake trout, mackerel, sardines, herring, and oysters. Of course you can add in other fish as well, so enjoy the bounty of the sea!
~In addition to main courses, seafood can be served as an appetizer, or tossed into a salad, and can fortify a rice dish.
LEVEL 3: The Farm (yogurt, eggs, cheese, and poultry) & Vineyard (red wine)
Frequency: Limit yogurt to one serving (6 ounces) per day or every other day.
Limit eggs and poultry to two to three servings per week.
Limit cheese to two servings per week.
Have one glass of red wine, daily to weekly, with your meal (check with your doctor first if you’re on any medication or have health issues).
Tips:
~For yogurt and cheese, sheep’s- and goat’s-milk are the easiest to digest.
~Go for low-fat Greek yogurt and add in fresh berries and walnuts for an irresistible parfait.
~Look for eggs with omega-3s and reduced cholesterol.
~Organic free-range chicken is a healthier and more flavorful way to go.
~Enjoy your red wine with lunch or dinner (a meal is a must) daily (just one per day), weekly, or anything in between, as desired or as your health allows. Research has shown that red wine ties the Mediterranean Diet together.
LEVEL 4: The Butcher Shop & Confectionary (red meat and sweets)
This is the extravagance level at the top of the pyramid and one you can eliminate from your diet if you desire.
Limit eggs and poultry to two to three servings per week.
Limit cheese to two servings per week.
Have one glass of red wine, daily to weekly, with your meal (check with your doctor first if you’re on any medication or have health issues).
Tips:
~For yogurt and cheese, sheep’s- and goat’s-milk are the easiest to digest.
~Go for low-fat Greek yogurt and add in fresh berries and walnuts for an irresistible parfait.
~Look for eggs with omega-3s and reduced cholesterol.
~Organic free-range chicken is a healthier and more flavorful way to go.
~Enjoy your red wine with lunch or dinner (a meal is a must) daily (just one per day), weekly, or anything in between, as desired or as your health allows. Research has shown that red wine ties the Mediterranean Diet together.
LEVEL 4: The Butcher Shop & Confectionary (red meat and sweets)
This is the extravagance level at the top of the pyramid and one you can eliminate from your diet if you desire.
Frequency: Limit red meat to one to three servings (about 3 ounces each) per month.
Limit sweets to one serving per week or less.
Tips:
~When choosing red meat, look for organic, grass-fed lean cuts.
~You can have your “cake” and eat it too but every day isn’t such a good idea. Instead of sweets, eat fruit for dessert during the week and save the baklava for the weekend—consider it a special treat!
~Think of these foods as rare and exclusive, as well as something you earned, and you’ll enjoy them more than ever.
Now that you found your way to the top of the pyramid, you know the best way to get there!
Click here for deliciously-healthy sweets recipes.
I hope you enjoyed this month’s Mediterranean Diet Resolution series and that it helps make your New Year a healthy and happy one. Stin iyia sou! To your health!
If you missed our previous three blogs on this topic, here's your chance to catch up:
Mediterranean Diet Resolution
Mediterranean Diet Resolution: Power Up with Omega 3s
Mediterranean Diet Resolution: Fats, Fiber, and Flavor
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
Thanks for following us and we’ll see you next Monday.
Until then~
Kali orexi! Good appetite!
Kelly
Limit sweets to one serving per week or less.
Tips:
~When choosing red meat, look for organic, grass-fed lean cuts.
~You can have your “cake” and eat it too but every day isn’t such a good idea. Instead of sweets, eat fruit for dessert during the week and save the baklava for the weekend—consider it a special treat!
~Think of these foods as rare and exclusive, as well as something you earned, and you’ll enjoy them more than ever.
Now that you found your way to the top of the pyramid, you know the best way to get there!
Click here for deliciously-healthy sweets recipes.
I hope you enjoyed this month’s Mediterranean Diet Resolution series and that it helps make your New Year a healthy and happy one. Stin iyia sou! To your health!
If you missed our previous three blogs on this topic, here's your chance to catch up:
Mediterranean Diet Resolution
Mediterranean Diet Resolution: Power Up with Omega 3s
Mediterranean Diet Resolution: Fats, Fiber, and Flavor
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
Thanks for following us and we’ll see you next Monday.
Until then~
Kali orexi! Good appetite!
Kelly
resources
Mediterranean Diet overview
A Little Wine Boosts Omega-3 in the Body
Mediterranean Diet 101
Mediterranean Diet overview
A Little Wine Boosts Omega-3 in the Body
Mediterranean Diet 101
Copyright © 2018 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!
Web design by Kelly Salonica Staikopoulos
Web design by Kelly Salonica Staikopoulos
