Mediterranean Diet Guide Part 1: The Pyramid
With so many types of diets out there, it can be difficult to determine which work and which don’t, or which are healthy and which are not. To help you out, we will provide a multi-part guide to understand the Mediterranean diet, which is recommended by our oncology dietitians.
Part 1 of this series will help you understand the Mediterranean diet pyramid, which is not too different from other common dietary pyramids. “These are small changes that can become part of your daily routine,” shares Mary Beth Peiffer, oncology dietitian. “Beth Beckett and I have started incorporating some of these elements into our current diet. I use more olive oil in my cooking and am eating more fish.”
Meats and Sweets: These are foods that should only be eaten occasionally. Choose smaller portions of lean cuts of meat such as round, shoulder, tenderloin, strip, T-bone and flank. Enjoy sweets as a treat.
Yogurt, cheese, poultry and eggs: These form a central part of the diet and are eaten in moderate portions several times a week.
Fish and seafood: These are an important source of protein in the Mediterranean diet and are eaten at least twice a week. Tuna, herring, salmon and sardines, for example, are rich in omega-3 fatty acids.
Whole grains, fruits, vegetables, beans, herbs and healthy fats: These are the core of the diet and meals should be based around these foods. The main source of dietary fats is olive oil, and is used for almost all cooking and baking, and as a dressing for salad.
Wine and water: Wine is consumed regularly, but moderately. Typically one glass a day for women and two for men. Water is essential for hydration and overall health.
Daily physical activity: This is important for overall health. Include running, aerobics, or going on walks. Include physical activity each day.
Looking to incorporate some elements of the Mediterranean diet into your diet? Try this oncology dietitian-approved recipe for tuna patties. For more recipes and info about nutrition services offered at the Community Cancer Center, click here.
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