In recent years, interest in physical well-being has increased, with particular attention to diet and nutrition. One of the most famous diets is the food pyramid: simple and without rules that are too difficult to follow.
Not everyone knows that, in its best-known version, the food pyramid is based on the Mediterranean diet, which is the most common type of diet on our tables and allows us not to give up the taste and pleasure of good food.
Remember that in any case only a specialist can provide the necessary indications to safely set up your own diet.
Food Pyramid and Mediterranean Diet
We have been hearing about the food pyramid for years; now, in the context of health education, it is even discussed in schools. However, not everyone knows what it is, and what its precise purpose is. In fact, at first glance, the food pyramid is just a model of a triangular graph that contains the different types of food, positioned more or less high up, like on a ladder.
Beyond its representation, the food pyramid serves to intuitively show the composition of a certain diet. In particular, the foods represented in the lowest band of the triangle are those that should be consumed more frequently, while as you climb the pyramid you find foods that should be consumed in moderation.
So, it is clear that the purpose of the food pyramid is to direct you towards a healthy and balanced diet. Clearly, everything depends on which foods are included in the graph, and therefore on the purpose you propose; the first pyramid, created in the United States in 1992, was in fact only used to invite overweight citizens to get back into shape, but then many others were born, each based on different nutritional principles.
One of the most famous is undoubtedly the food pyramid based on the Mediterranean diet.
Of course, the term “diet” should not be understood in a strict sense, that is, as a series of precise and calibrated dietary prescriptions. On the contrary: the Mediterranean diet is a sort of eating style, which also includes rules that do not directly affect food.
In the food pyramid based on the Mediterranean diet, therefore, all the foods that should be consumed and their frequency are included, but some good rules related to lifestyle remain implicit. An example? Doing moderate physical activity every day, or at least several times a week; and also, drinking lots of water, dividing it between the main meals of the day.
Foods in the food pyramid
Let's now take a closer look at the foods most present in the food pyramid based on the Mediterranean diet, which is the most widespread. It should be noted, of course, that there are many versions of similar pyramids: however, they all more or less agree on the main elements.
Furthermore, all of them try to create a balanced diet, which includes a balanced intake of macronutrients and micronutrients. Energy, in the Mediterranean diet, comes mostly from carbohydrates, and secondly from lipids, or saturated and unsaturated fats and proteins of both animal and vegetable origin: in short, it is a plan without excesses in any direction.
More specifically, at the base of the pyramid are carbohydrates, derived from sources such as pasta, bread or rice: as required by our body, we should consume portions of carbohydrates (even whole grains) suited to our needs, presented in the most varied recipes, in all our main meals.
Along with carbohydrates, always at the base, we find fruits and vegetables, to be consumed at every meal. Fruit, and especially vegetables, are necessary for the correct intake of vitamins, mineral salts and fiber.
On the next higher level we find some fatty foods of plant or animal origin , in particular olive oil (very common in the Mediterranean diet), milk and dairy products, such as cheese and yogurt (preferably low-fat), dried fruit, seeds and the like. At this level are the foods that are mainly responsible, in this pyramid, for the supply of essential fatty acids. They should be consumed every day, according to the needs of each individual.
Finally, higher up, we find foods that, according to the logic of the food pyramid, should be consumed less frequently: eggs (two or four portions), legumes and potatoes (two or three), white meat, fish and seafood (at least two), red meat (two or less) and cured meats (maximum one portion). Although these foods are not harmful in themselves, it is recommended to consume them in moderation, to avoid overdoing it with proteins and, above all, with fats of animal origin.
As for sweets, at the top of the pyramid, in the Mediterranean diet it is recommended to consume them occasionally; in this way, sugars are reduced, which are definitely less healthy than carbohydrates from whole grains. As for alcohol, on the other hand, it would be better not to abuse it; but to drink occasionally, wine or something else.
The benefits of the food pyramid for well-being
Following the Mediterranean diet food pyramid can bring numerous benefits for your well-being. This does not mean that this type of diet is an elixir of long life: it is true, however, that it can contribute to your general well-being, and this is no small thing.
But what are its advantages in more detail? First of all, an important point to underline is the fact that the Mediterranean diet is generally less caloric than other forms of nutrition. In particular, those who follow the food pyramid tend to consume fewer calories on average than those who indulge in large quantities of junk food, snacks and sweets, or very fatty meats and cured meats.
This has a fundamental consequence: following the food pyramid makes it easier to maintain your figure and your ideal weight. Also because, on the one hand, the Mediterranean diet contains foods rich in water, which are satiating, and on the other, it involves the use of spices and herbs as seasoning for foods, thus reducing the need to flavor with salt or fat.
And keeping fit is not just a question of aesthetics, since those who are overweight are more subject to various physical ailments, especially as they age.
More specifically, we can remember that the Mediterranean diet that inspires the food pyramid tries not to abuse cholesterol and saturated fats, the excess of which is not positive for our body, while instead it is composed of dietary fibers and essential fatty acids such as omega3 and omega6, which contribute to the well-being of our body.
The same can be said about the antioxidants, which this diet contains, and the quantities of vitamins and minerals, or micronutrients. The latter are absolutely important for the proper functioning of our body, and the food pyramid allows us to take them.
Finally, let's add an aspect that is often overlooked but which is absolutely fundamental: following the food pyramid, in itself, also implies changing your way of approaching food. Meals should be well spaced out throughout the day (avoiding continuous snacks and nibbles), they should be consumed calmly and, preferably, in company.
In short, we should make meals more satisfying, less rushed and more shared. All this, in turn, has beneficial effects on our psychological well-being: in fact, transforming meals into an occasion of tranquility allows us to live more calmly and feel better about ourselves.