The FOOD PYRAMID

We talked about the Mediterranean diet, its history and its correlation to an improvement not only of our health but also to environmental sustainability. We then saw that the Mediterranean diet is not simply a basket of foods appropriately distributed in time and quantity, but as defined by UNESCO "represents a harmonious set of skills, knowledge, practices and cultural traditions, typical of the peoples of the countries that are overlooking the Mediterranean until the 1950s, ranging from the landscape to the table, including the harvesting, fishing, conservation, preparation and, in particular, consumption of food".

But what does it actually consist of? How should we behave to follow a lifestyle adhering to the Mediterranean model? It's very simple and the Mediterranean Food Pyramid summarizes it for us!

What is that?

The Food Pyramid, made popular since 1995, is a pyramid representation that graphically highlights, in a clear and orderly manner, the main food groups to be consumed daily, weekly or less frequently relating to this healthy and traditional lifestyle which is the Mediterranean diet .

So as you can see from the image, the pyramid is a graphic illustration aimed at the population group between 18 and 65 years old, which shows the frequencies of consumption and the appropriate portions for each food group, according to the traditional Mediterranean model. This image was developed taking into consideration the indications provided by the LARN (Reference Intake Levels of Nutrients and Energy for the Italian population) and by the Guidelines for healthy eating and has been updated over the years in relation to the evolution of society, going to express not only the importance of nutrition but also of physical activity, socio-cultural activities and respect for the environment.

Let's look at it point by point!

• At the base we find the call to physical activity that must be carried out daily, to conviviality whereby the table becomes a family meeting point to share meals that are consumed slowly.
• Going up one step we find the foods that must be consumed every day, several times a day and must predominantly make up the main meals: 1-2 portions of fruit, at least 2 portions of seasonal vegetables and 1-2 portions of cereals and derivatives preferably whole.
• Just above we find other foods that must be consumed daily: milk and derivatives included in 2-3 portions of 125ml, extra virgin olive oil to be consumed preferably raw and also spices, aromatic herbs, garlic and onion also useful for reducing the amount of salt . At this level we also find nuts and oil seeds, excellent sources of good fats and proteins.
• Even further up we find the foods that must be consumed on a weekly basis, they are foods that mainly provide proteins and among these it is better to prefer fish and legumes which must be consumed at least twice a week each, but possibly even more; eggs 1 to 4 per week, poultry no more than 2-3 servings, and no more than a couple of servings for cheese.
• At the top of the pyramid we find the foods that must be consumed with more limited frequencies: Red meat a maximum of 2 times a week, cold cuts and cured meats should be consumed a maximum of once a week or even less and finally desserts, which should also be consumed sparingly. !

Obviously those of the pyramid are generic indications for the population and not created for the individual! Everyone's energy needs vary based on their basal metabolism, what they eat, their age and the physical exercise they do daily and for this reason these indications must be considered simply as guidelines for organizing their energy in a balanced manner. diet!

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