Episode Number
131
Episode Show Notes / Description
What does the Mediterranean Diet Pyramid really look like in everyday life? This episode breaks down simple, practical ways to build meals, balance food groups, and incorporate lifestyle habits that support overall health.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
The Mediterranean Diet Pyramid shows a traditional eating pattern that focuses on wholesome, minimally processed foods enjoyed in countries along the Mediterranean Sea, including Italy, Greece, Spain, and Lebanon. Let’s explore these components in more detail:
• Every meal should be focused on plant-based foods, including fruits, vegetables, mostly whole grains, olive oil, legumes, nuts, and seeds, and flavoring meals with a variety of herbs and spices.
• Fish and seafood should be consumed often, at least 2 times per week, which is the same recommendation as the American Heart Association for a heart-healthy diet!
• Poultry, eggs, cheese, and yogurt should be consumed in moderate amounts due to the higher saturated fat content.
• Meats and sweets should be consumed occasionally and less often due to the high sugar and saturated fat content. If consuming meat, try and choose the leaner cuts like a sirloin.
• Wine can be consumed daily, but in moderation, which is 1 glass a day for women and 2 for men.
• Focus on drinking water throughout the day and before meals.
• The pyramid includes more than just food and encourages being physically active and enjoying meals with good company which supports social wellbeing.
Check out the resources tab to see what the Mediterranean Diet Pyramid looks like and try incorporating some of these Mediterranean elements into your meals this week!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Food and Nutrition Educator with University of Illinois Extension.
Resources
• https://www.communitycancercenter.org/nutrition/mediterranean-diet-guide-part-1/
The Mediterranean Diet Pyramid shows a traditional eating pattern that focuses on wholesome, minimally processed foods enjoyed in countries along the Mediterranean Sea, including Italy, Greece, Spain, and Lebanon. Let’s explore these components in more detail:
• Every meal should be focused on plant-based foods, including fruits, vegetables, mostly whole grains, olive oil, legumes, nuts, and seeds, and flavoring meals with a variety of herbs and spices.
• Fish and seafood should be consumed often, at least 2 times per week, which is the same recommendation as the American Heart Association for a heart-healthy diet!
• Poultry, eggs, cheese, and yogurt should be consumed in moderate amounts due to the higher saturated fat content.
• Meats and sweets should be consumed occasionally and less often due to the high sugar and saturated fat content. If consuming meat, try and choose the leaner cuts like a sirloin.
• Wine can be consumed daily, but in moderation, which is 1 glass a day for women and 2 for men.
• Focus on drinking water throughout the day and before meals.
• The pyramid includes more than just food and encourages being physically active and enjoying meals with good company which supports social wellbeing.
Check out the resources tab to see what the Mediterranean Diet Pyramid looks like and try incorporating some of these Mediterranean elements into your meals this week!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Food and Nutrition Educator with University of Illinois Extension.
Resources
• https://www.communitycancercenter.org/nutrition/mediterranean-diet-guide-part-1/