Mediterranean Diet Pyramid. In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, like weddings or religious celebrations, while water and moderate wine intake are the beverages of choice.
If you are interested in eating the Mediterranean way, Oldways suggest the following steps to get started.
1. Eat lots of vegetables.
Vegetables provide nutrients essential for the health and maintenance of your body. They are also vitally important to the fresh tastes and delicious flavors of the Mediterranean Diet. Fill half your plate with vegetables at lunch and dinner.
2. Change the way you think about meat.
If you eat meat, have smaller