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PYramids

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Oldways' Pyramid

  • An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
  • Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
  • Olive oil as the principal fat, replacing other fats and oils.
  • Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice-weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week.
  • Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar and saturated fat consumed not more than a few times per week.
  • Red meat a few times per month .
  • Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
  • Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.

Fundación Dieta Mediterránea's Pyramid

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