The Mediterranean diet is a traditional eating pattern of Mediterranean countries such as Portugal, Spain, Italy and Greece, which has been widely recognized for its health benefits. Due to its abundant presence of unsaturated fatty acids and richness in vitamins, minerals and antioxidant substances, the Mediterranean diet has been associated with the prevention of chronic diseases, such as cardiovascular, cerebrovascular, type 2 diabetes and some forms of cancer, in addition to contributing to greater longevity. But this eating pattern is much more than a set of nutritional recommendations, it is a balanced, sustainable and culturally enriching lifestyle. Some of the main features that define and characterize the Mediterranean diet A plant-based diet , prioritizing the consumption of whole grains, legumes, fruits, vegetables and oilseeds. Moderate consumption of animal proteins , preferring fish over red meat and moderate consumption of dairy products. Olive oil as the main source of fat , used for both cooking and seasoning. Aromatic herbs as an alternative to salt , to enhance the flavor of food. Encourages the use of fresh and natural ingredients : preferably local and seasonal, instead of processed foods and sugars. Frugality and simple, healthy cooking techniques : which preserve the nutritional qualities of foods such as stews, soups, cataplanas and rice dishes. Promotes an active and social lifestyle : valuing regular physical activity and eating together as part of food culture. Hydration, being water the elected drink . Mediterranean diet wheel and pyramid The Mediterranean food wheel and the Mediterranean pyramid are graphic representations of the principles of the Mediterranean diet. The Mediterranean food pyramid organizes different foods into levels according to the frequency and quantity which they should be consumed and highlights at the pyramid base the principles of lifestyle and the importance of water as the drink of choice. Considering the frequency of consumption of the various foods indicated in the food pyramid, it is necessary to plan what constitutes the doses or portions of each group to be included in the daily diet. In the Mediterranean diet, foods are divided into 7 groups , which should be incorporated into the diet in the indicated percentages, to follow a balanced, varied and healthy diet: Cereals, derivatives and tubers – 28% Vegetables – 23% Fruits – 20% Dairy products – 18% Meat, fish and eggs – 5% Legumes – 4% Fats and oils – 2% Doses or portions of food To make it easier to organize meals, the percentages of the food groups on the Mediterranean diet wheel can be converted into doses or portions to be included in the diet : Cereals, derivatives and tubers | 4 to 11 servings daily Vegetables | 3 to 5 servings daily Fruit | 3 to 5 servings daily Dairy | 2 to 3 servings daily Meat, fish and eggs | 1.5 to 4.5 servings daily Legumes | 1 to 2 servings daily Fats and oils | 1 to 3 servings daily The variation in the number of daily servings for each group depends on individual needs , with the lower limits being used for children and the upper limits for adolescent men and active adults. Food equivalents The weight of a portion, serving or dose of a food is called food equivalent and corresponds to the same nutritional intake in each food group. For example, are equivalent to one portion, serving or dose: Cereals, derivatives and tubers Raw rice, pasta, couscous, oats – 40 g Rice, cooked pasta – 110 g Potato, sweet potato, raw or cooked – 120 g Whole grains, flours, semolina – 40 g Bread – 60 g Roasted or cooked chestnuts – 80 g Quinoa, buckwheat – 45 g Vegetables (raw weight) Lettuce, watercress, spinach, turnip greens, arugula – no limit Cabbages and greens – 250 g Carrot, beetroot, cauliflower, peas, green beans, tomatoes – 160 g Leek, eggplant, chayote, asparagus – 235 – g Pumpkin, zucchini, cucumber, radish – 360 g Fruit Banana, persimmon, grapes, figs – 80 g Apricot, plum, cherry, orange, tangerine, apple, mango, medlar, pomegranate, peach – 140 g Blackberry, blueberry, watermelon, melon – 260 g Pineapple, gooseberry, melon – 350 g Dried fruits – 25 g 100% juices - 125 mL Dairy products Whole, semi-skimmed and skimmed milk – 250 mL Skimmed liquid yogurt – 180 mL Solid skimmed or semi-skimmed yogurt – 125 mL Fresh cheese – 50 g Cheese with less 30% fat (Flamengo, Azeitão, Serpa, Serra, Ilha Camembert, Brie) – 35 g Quark, cottage cheese, cream cheese, ricotta – 80 g Meat, fish and eggs Meat – 30 g raw or 25 g cooked Fish – 35 g raw or 30 g cooked Whole egg – 45 g Legumes Beans, chickpeas, lentils (dry and raw) – 28 g Beans, chickpeas, lentils (dry, soaked and cooked) – 75 g Peas, fresh raw or cooked broad beans – 100 g Lupine – 40 g Fats and oils Olive oil, lard, oils – 10 g Butter and vegetable creams – 15 g Almonds, peanuts, hazelnut kernels, walnut kernels, pine nuts – 17 g Pumpkin, sunflower, poppy, sesame seeds – 20 g Avocado – 95 g Sources: Brazilian Nutrition Association. Manual of food equivalents. 2023 Brazilian Association of Nutritionists. Mediterranean diet, a healthy eating pattern. National Program for the Promotion of Healthy Eating. Mediterranean diet . Author : Simone Fernandes Meet the nutrition clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
