Optimal - The Blog
September 8, 2021
The Mediterranean diet is an excellent example of a healthy eating pattern incorporating fresh fruits, vegetables, and other plant-based foods. In moderation, animal-based foods are limited to fish, seafood, poultry, eggs, dairy, and unprocessed lean meat. Sustainably and organically grown foods are preferable. A healthy lifestyle and exercise are also important.
New Pyramid for a
Sustainable
Mediterranean Diet
Source: Serra-Majem, Lluís et al. http://creativecommons.org/licenses/by/4.0/.
The core of the Mediterranean Diet Pyramid (MDP) is based on plant foods, which are responsible for preventing numerous chronic diseases, managing healthy weight, and reducing natural resource use and greenhouse gas emissions. Plant foods produced by agroecological methods (free from chemical pesticides) can markedly minimize human and environmental exposure to pesticides.
Consuming a variety of vegetables and fruits in different colors is strongly recommended to ensure a broad range of micronutrients and phytochemicals. The less these foods are cooked, the higher the vitamin retention and the lower the fuel use, thus minimizing environmental impact.
Fresh, seasonal, and minimally processed vegetables and fruits should always be preferred. Similarly, choosing local cereal-based products (e.g., bread, couscous, polenta, pasta, rice, etc.) when possible and available will support the local economy and reduce the ecological impact of the production chain. Adequate water intake of 2-2.5 liters per day is also essential.
Reference
Serra-Majem, Lluís et al. “Updating the Mediterranean Diet Pyramid towards Sustainability: Focus on Environmental Concerns.” International journal of environmental research and public health vol. 17,23 8758. 25 Nov. 2020, doi:10.3390/ijerph17238758 http://creativecommons.org/licenses/by/4.0/
