Mediterranean Diet
The Mediterranean Diet Food Pyramid [INFOGRAPHIC]
The Mediterranean Diet food pyramid tells you exactly what foods you should eat, and how much you should eat of each.
01-04-2022
America's Test Kitchen

You might know what the Mediterranean Diet is, how to shop for Mediterranean ingredients, how to eat the Mediterranean way, and everything you need to know about olive oil. Here, we distill all of that information into a handy infographic (plus the written "rules") that explains the complete Mediterranean Food Pyramid.

Cook the Med Way

225+ Recipes More Mediterranean

A highly-anticipated followup to our best-seller, The Complete Mediterranean Cookbook, this book lifts the lid on what ingredients fit into a Mediterranean diet (incorporating foods like salmon and avocado) and includes 225 brand-new plant-forward recipes.

 

Mediterranean Diet food pyramid

More on the "Rules" of the Mediterranean Diet Pyramid

  • Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: These ingredients form the base of the Mediterranean pyramid, and you should eat some variation of them at every meal. 
  • Fish and seafood: These are prominent elements of the Mediterranean diet, and you should consume them often—at least two times per week. 
  • Poultry, eggs, cheese, and yogurt: These ingredients are consumed in more moderate amounts in the Mediterranean diet (daily to weekly, depending on the food). 
  • Meats and sweets: Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet. That's not to say that you shouldn't ever eat red meat or treat yourself to a sweet now and then, but you should do so less often. 

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