A View Of The Mediterranean Diet Pyramid

The food pyramid we're most familiar with is based on portion size and does not take into account the different qualities of food sources. It's assumed that everyone knows that all processing done to food serves to make it more harmful. Unfortunately common knowledge and common practice often do not go hand in hand. As people do learn that whole food choices offer health benefits over the more typical processed food choices, they are seeking out suggestions for what foods to put together into a dietary plan. The Mediterranean diet is increasing in popularity because it is not based on popularized fads but rather a model which comes from literally thousands of years of use. The Mediterranean diet is inspired by the traditional dietary patterns of the Mediterranean area, particularly Italy, Greece, and Spain. Understanding how the Mediterranean Diet differs from the typical American diet can help us to improve our eating habits and enjoy improved health through enjoyable dietary changes. A Mediterranean diet pyramid would start with red meat at the top as the source of animal protein which is consumed the least in a Mediterranean diet. Under that we find eggs, poultry and fish and the common sources of animal protein. Next, we find cheese, yogurt and other milk products. Extra virgin olive oil is the most common source of fat in the Mediterranean diet pyramid. Not only does it give the diet a distinctive, and full, flavor, olive oil is also an excellent source of antioxidants. On the next level of the Mediterranean diet pyramid, we find fruits, vegetables, beans, legumes and nuts. These are eaten in great variety and raw or lightly cooked. Pickled foods are eaten for flavorful variety in a Mediterranean diet, but not as a staple as is commonly with the highly processed intake of the typical American diet. At the last level, we find bread, pasta, rice, couscous, polenta and other whole grains and potatoes. Again, where this differs from the typical America diet is that these sources are whole grain and not filled with the levels of preservatives. The lower amount of processing also improves fiber density. In any diet, the general proportions of intake are such that the calories are split between 20% protein, 30% fat and 50% carbs. The Mediterranean diet pyramid isn't much different in this mix, but rather in the quality and variety of foods eaten. The lesson to be learned from the Mediterranean diet is that fresh, whole foods provide a dietary benefit over the highly processed foods that make up the most of the typical American diet. Eliminating processed foods entirely is probably not necessary, but they should not be the majority of what we eat, but rather the occasional variance.

About Author: Dave Saunders is a professional lecturer, and certified nutritional educator. He enjoys creating interconnections through his writings and lectures to help others create context and see new discoveries and technologies in more a practical light. You can find out more about new discoveries in health and nutrition at www.glycoboy.com.

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Meatless Food Pyramid. The Building Blocks To A Nutritious Vegetarian and Vegan Diet.

All food pyramids are not developed equal. The adored ?USDA Food Pyramid? that we all grew up with and were reminded of every single day in school, isn't going to quite fulfill the nutritional needs and desires of vegetarians and vegans. 2 reasons why some people fall off the 'vegetarian wagon' are; people don't 'feel full' or people say they become ill on a meat-free food plan. The biggest causes of these two ill symptoms of vegetarianism are rooted in one problem; the lack of nutritional foods and supplements to assist the body. Often times, vegetarians do not know how to eat correctly, thus, leading them to feel ill or not feeling full and satisfied from the foods they are consuming. This results in vegetarians loading up on veggie burgers, pre-packaged foods, pizza, cheese sandwiches and junk food, just to try to satisfy their hunger, all the while sacrificing their health.

To prevent vegetarians from failing at their life-style and diet plan; to prevent vegetarians and vegans from consuming an excessive amount of of the incorrect types of foods (i.e. veggie burgers, soy-based meat alternatives, and carbohydrates) and to prevent vegetarians from getting sick, here is a meatless food pyramid to empower vegetarians and vegans with the foods which they should focus on eating daily to assist their bodies and their appetites.

Vegetables and Fruits - The basis of your meat-free eating habits should be fresh vegetables; hence the word 'vegetarian.' Vegetarians really should eat at least 6 servings per day of vegetables and fruits. This is really important due to the fact the plant kingdom offers various nutrients, vitamins and trace minerals that vegetarians and vegans require to provide their bodies with energy and vitamins to support cell advancement and development. Avoid canned fruits and vegetables as these types of products really don't add much value to the body. As an alternative, opt to consume fresh or lightly steamed vegetables to maximize the healthy benefits that the plant kingdom has to supply. Vegetables and fruits are additionally filled with fiber and are a great way to naturally cleanse the body. Vegetarians will be astonished at how much more energized they can feel just by eating fresh vegetables and fruit.

Pasta, Rice, Whole Grains, Cereals, and Bread - Remember several years ago, everybody was 'anti-carbohydrates?' During that time, carbohydrates caught a poor rap. The secret is consuming complex carbohydrates in moderation. As a vegetarian, grains and pastas are a staple of this meatless diet. Vegetarians and vegans should not get rid of this main fuel from their diets. Just make sure to eat a minimum of 4 servings per day to support the functioning of the brain and supply your body amino acids.

Legumes (beans), Seeds, Nuts - Beans and nuts are fantastic options of healthy and balanced fats, fiber and proteins for your vegetarian diet. three servings is the ideal amount that vegetarians and vegans should eat to balance their meat-free diet. Try to keep away from canned beans due to the fact these beans are loaded with preservatives and salt. To genuinely receive the most nutritional value from beans, use dried beans cooked slowly in a crock-pot.

Meat Alternatives - Meat alternatives such as veggie burgers, textured vegetable protein (TVP), tempeh, tofu, and seitan should be limited to about 2 servings per day. It is far better to eat tofu, seitan, and tempeh then it is to consume the processed 'faux meat' foods on the market. The less processed the foods, the more nutrients vegetarians and vegans will receive from meat alternatives.

Fats, Oils, Sweets - Incorporate fats, sweets, and oils in to your sparringly. When deciding upon fats and oils to eat or cook with, make an effort to opt for the healthier fats for instance oils from Avocado and Olive Oil. You will apply the same principal for sweets. Try the use of agave or applesauce as sweetners as opposed to sugar. If sugar is all you have access to, try cooking with the raw sugar cane.

If you are a vegetarian that consumes dairy and eggs or a lacto-ovo vegetarian, then you want to make sure that you are consuming no more than 3 servings per day of dairy products such as cheese and milk. If you eat eggs then you should eat eggs sparingly. Only 2 to 3 times per week.

As a vegetarian, your major goal is to have a very nutritious and various diet that includes a variety of several meat-free foods. Eat a wide variety of the foods in the vegetarian and vegan pyramid to make sure that a strong dietary basis has been established to support the commitment to your meatless life style and the commitment to a healthy life.

About Author: EJ is the creator of Vegetarian Like Me, the vegetarian lifestyle blog designed to make you a healthier and more informed vegetarian and is also the host of Beyond the Garden, a vegetarian cooking experience/show that explores healthy foods. Enjoy cooking and eating meatless and vegan foods? Grab your cost-free http://www.vegetarianlikeme.com with over 100 meat and dairy free recipes plus 5 Free Vegetarian Instructional Video Recipes by visiting http://www.freemeatlessrecipes.com Join hundreds of other vegetarians who have already experienced the simple but tasty method of making and eating vegetarian and vegan food.

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