List of Mediterranean diet food

If you are a veteran follower of the Mediterranean diet , you may be familiar with the traditional Mediterranean diet pyramid healthy. The illustration shows the food groups and individual foods should be consumed on a monthly , weekly and daily .

The pyramid shows the importance of the day and get the recommendation to drink six glasses a day of water daily physical activity . Wine can be taken in moderation , fruits , nuts, legumes and vegetables should be consumed daily - with bread , pasta , rice, couscous , polenta , potatoes and other whole grain foods .

Meats , sweets , eggs , poultry and fish can eat monthlyl . Similarly, cheese and yogurt are an important part of the Mediterranean diet.

Now here's a list of food groups and the health benefits you get to enjoy the Mediterranean diet :

1. Extra Virgin Olive Oil
This is the basis of the Mediterranean diet . Instead of cooking with lard , butter or margarine , use the extra virgin olive oil . Olive oil is an excellent source of monounsaturated fats, vitamin E and phenols . Perhaps the best thing about using olive oil as a staple of any diet is Mediterranean cuisine that tastes wonderfully fresh and light, making it an ideal ingredient for salad dressings , pasta sauces , and even bread as a condiment .

Two . Fish ' bold '
The tuna, mackerel , salmon and herring from fatty fish used in the Mediterranean diet , which are an excellent source of omega 3 fatty acids benefit the heart health .

Three . Fruits and vegetables
Instead of going soft , elaborate desserts, why not enjoy the natural sweetness of the fruit ? Vegetables in tortillas , and a multitude of spices and herbs are also an important part of the Mediterranean diet.

April . Beans, legumes and nuts
Almonds , cashews, peanuts , flax seeds , pumpkin seeds , sesame seeds , sunflower seeds and nuts are also an important part of the Mediterranean diet. They can be used as part of a meal or as snacks and are chockful of vitamins and minerals to benefit your health .

May . Other staple foods Mediterranean diet
Red wine, fresh herbs and spices , cereals, grains - are other foods you need to stock your pantry with if you want to enjoy the benefits of the Mediterranean diet .
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