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File: Food Pyramid Pdf 132708 | Mediterraneandiethandout
the mediterranean diet pyramid was developed based on the eating habits of long living adults in the mediterranean it follows the a general food pyramid guideline not specific quantities and ...

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                                                                                             The Mediterranean diet pyramid was developed based on the 
                                                                                              eating habits of long-living adults in the Mediterranean. It follows 
                                            THE                                               a general food pyramid guideline (not specific quantities) and 
               MEDITERRANEAN                                                                  encourages communal eating and an active lifestyle.
                                                                                              It is associated with:
                                                                                                                                                  1
               DIET PYRAMID                                                                    Ø Reduced risk of memory problems and dementia
                                                                                               Ø Reduced risk of stroke, diabetes, and  
                                                                                                                         2
                                                                                                  other vascular diseases
                                                                                              Base every meal around:
                                                                                               Ø Vegetables and fruits (the darker in color,  
                                                                                                  the more anti-oxidants!)
                                                                                               Ø Legumes/beans, whole grains, nuts (e.g., lentils, walnuts)
                                                                                               Ø Olive oil as principal source of fat  
                                                                                                  (swap out margarine and butter!)
                                                                                              Eat at least 2x/week:
                                                                                               Ø Fish, seafood
                                                                                              Eat moderate portions daily to weekly:
                                                                                               Ø Poultry
                                                                                               Ø Dairy, cheese and eggs
                                                                                               Ø Red wine (typically with meals)
                                                                                                   s Females: 1 glass/day
                                                                                                   s Males: 2 glasses/day
                                                                                              Eat less often than other foods:
                                                                                               Ø Red meat
                                                                                               Ø Saturated fat
                                                                                               Ø Sweets
                                                                                              1  Feart, Catherine, et al. “Adherence to a Mediterranean diet, cognitive decline, and risk 
                                                                                                of dementia.” JAMA 302.6 (2009): 638−648.
                                                                                              2  Psaltopoulou, Theodora, et al. “Mediterranean diet, stroke, cognitive impairment, 
                                                                                                and depression: a meta-analysis.” Annals of Neurology 74.4 (2013): 580−591. 
                                                                                                “Mediterranean-style diets linked to better brain function in older adults”  
                                                                                                www.sciencedaily.com/releases/2017/07/170725154208.htm.  
                                                                                                UNESCO Intangible Cultural Heritage “Mediterranean Diet” 
                                                                                                ich.unesco.org/en/RL/mediterranean-diet-00884.
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...The mediterranean diet pyramid was developed based on eating habits of long living adults in it follows a general food guideline not specific quantities and encourages communal an active lifestyle is associated with o reduced risk memory problems dementia stroke diabetes other vascular diseases base every meal around vegetables fruits darker color more anti oxidants legumes beans whole grains nuts e g lentils walnuts olive oil as principal source fat swap out margarine butter eat at least x week fish seafood moderate portions daily to weekly poultry dairy cheese eggs red wine typically meals s females glass day males glasses less often than foods meat saturated sweets feart catherine et al adherence cognitive decline jama psaltopoulou theodora impairment depression meta analysis annals neurology style diets linked better brain function older www sciencedaily com releases htm unesco intangible cultural heritage ich org en rl...

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