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| Photo Credit mediterranean snack image by permission from Fotolia.com |
The Greek diet, also known as the Mediterranean Diet, is an alternative way of eating that has been adopted in the United States. Food sources include fresh fruits and vegetables as well as lean meats.
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| Photo Credit: http://oldwayspt.org/resources/heritage-pyramids/mediterranean-pyramid/overview |
Mediterranean Diet Pyramid
The
Mediterranean Diet pyramid begins with a base of daily physical
activity. The bottom layer includes bread, potatoes, pasta, rice,
couscous, polenta and other whole grains. These foods should be eaten
most often throughout the day. Above this group are fruits, vegetables
and beans, legumes and nuts. Each of these foods should also be eaten
daily. Fats, including olive oil, and dairy, including cheese and
yogurt, are other foods that should be consumed daily. The top portion
of the pyramid includes foods that should only be enjoyed weekly or
monthly. Fish, poultry, eggs and sweets should be consumed on a weekly
basis. Red meats are at the top of the pyramid and should make up the
smallest portion of your diet by consuming only a couple times per
month. The Mediterranean Diet pyramid also includes water and wine in
moderation as beverages.
Fats
The
Greek diet is high in fats from olive oil and nuts, but the fat in
these items is monounsaturated. The American Heart Association
recommends consuming monounsaturated fat as a way to reduce LDL, or bad,
cholesterol levels. This type of fat also raises HDL, or good,
cholesterol levels. Americans usually consume more saturated fats than
monounsaturated fats in their diets.
Grains
The
Greek diet is based on various types of grains. Baking bread and having
various fresh types of bread available to consume throughout the day
are quite common. In addition to breads, side dishes include polenta,
potatoes, brown rice, and couscous. Pasta and whole-grain pasta may also
be used in an entree dish.
Meals
In
Greece, friends and families eat meals together in a social setting.
They prepare fresh produce that they grow on their own land, collect
milk and eggs from their own animals and may even have their own animals
for slaughter. Food quality is fresh, and meals are prepared as a
family. In the United States, meals are often consumed on the road or in
front of the television. Having one meal per day as a family at the
table is a bonding experience. It also allows you to eat slowly and
enjoy your food.
Fruits and Vegetables
Fresh
fruits and vegetables are a staple of the Greek diet. Locals in the
Mediterranean consume produce several times throughout the day. Produce
is seasonal, but tomatoes and cucumbers are usually available
year-round. In the United States, you have access to all types of
produce any time of year. To select the freshest produce possible,
choose items that are grown locally and are seasonal. For example,
butternut squash is readily available in the fall, while berries are
plentiful in the summer.
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