The Mediterranean Diet gained popularity in the 1950s-60s, when heart disease rapidly became an epidemic in western countries. This diet, consumed in countries around the Mediterranean Sea, was observed to be protective against heart disease compared to the diet consumed in Northern Europe. Several subsequent studies have documented the benefits of the Mediterranean diet. It has been shown to reduce heart attacks and even improve survival when taken regularly over long periods of time.
It is important to understand that similar diets are consumed in other parts of the world, including India. The Mediterranean diet emphasizes plant-based food, with abundant use of olive oil, bread, pasta, vegetables, herbs, garlic, red onions, and other vegetable-derived foods, and fish, with minimal meat and saturated fats. As a result, the Mediterranean diet is distinguished by the balanced consumption of foods high in fibre, antioxidants, and unsaturated fats, and it is anti-inflammatory.
The health benefits and protective effects of the Mediterranean diet against chronic diseases are well-documented by the scientific community. This updated food pyramid includes all food groups, emphasizing that the proportions and frequencies of consumption determine whether a diet is healthy or unhealthy. The pyramid given below depicts diet should be predominantly composed of foods at the bottom. As we move up the pyramid, the food should be consumed in smaller quantities since they are less healthy. This dietary pattern is intended for a healthy adult population and should be adjusted to meet the specific needs of children, pregnant women, and individuals with other health conditions.
Plant-based foods, at the base of the pyramid, provide essential nutrients and protective substances that support overall well-being and a balanced diet. Therefore, they should be consumed in high proportions and frequency. Foods higher up in the pyramid, such as those of animal origin, and those rich in sugars and fats, should be eaten in moderation.
The pyramid provides daily, weekly, and occasional dietary guidelines to promote a healthy and balanced diet.
