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The Mediterranean Food Guide Pyramid

cyprus dietitian nutritionist

The Mediterranean Food Guide Pyramid is a very good representation of healthy eating patterns. The pyramid illustrates the following:

1 - Along the base is the need for daily physical activity which promotes a healthy weight, fitness and well-being. the following are considered an adequate level: walking, house cleaning, running, soccer, tennis, golf, swimming, hiking, scuba diving, basketball, football, skiing, surfing, yard work, rollerblading, dancing, weight lifting, etc.

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2 - The next four layers are foods that should be eaten daily:
Food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds
Minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods);

Olive oil as the principal fat, replacing other fats and oils (including butter and margarine);

Low to moderate amounts of cheese and yogurt (low-fat and non fat versions may be preferable);

3 - The next four layers are foods that should be eaten weekly:

Low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favoured over poultry)

Zero to four eggs per week (including those used in cooking and baking)

Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week;
4 - The top levels shows what should be eaten monthly

Red meat should only be consumed a few times per month and where possible the lean versions should be preferred

5 - Alongside the pyramid is wine, which should be consumed in moderation. Consumption should be avoided during pregnancy and whenever it would put the individual or others at risk

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