Mayo Clinic Health Manager

Get free personalized health guidance for you and your family.

Free

E-Newsletter

Subscribe to receive the latest updates on health topics. About our newsletters

• Housecall
• Alzheimer's caregiving
• Living with cancer

• January 4, 2010 2:55 p.m.

  Hi Vanessa - Oldways, a non-profit organization dedicated to research and promotion of traditional food patterns, sustainable agriculture and healthy eating developed the first Mediterranean Pyramid in 1993 and updated it in 2009. Info may be found at their website: http://www.oldwayspt.org/med_pyramid.html

  - - your blog host, Jennifer

• January 3, 2010 5:25 a.m.

  The Acai Berry comes from Brazil and it combats free radicals. While the Acai Berry has received all the attention and hype of a hot Hollywood weight loss pill, it differs from the others in one major way -- it actually works! Acai Berry

  - azzurra

• December 29, 2009 9:47 p.m.

  Yes, where is this new pyramid please?

  - Vanessa

• December 20, 2009 5:28 p.m.

  Can you sub sugar for Stevia? Also what oils are recommended?

  - Jennifer Loganathan

• December 14, 2009 7:57 a.m.

  I have been reading about the Meditteranean diet it usually calls out goat cheese as a suitable ingredient, however I noticed you didn't mention goat cheese in your article. Any reason why? And are there health benefits to incorporating goat cheese in one's diet? Thanks!

  - Ann

• November 16, 2009 12:03 a.m.

  Nice post, thanks for sharing this wonderful and usefull information with us.

  - Jemerin

• October 23, 2009 8:37 a.m.

  Susan - Your question is interesting - I haven't seen research looking at a gluten-free/Mediterranean diet and health effects. So I can only assume the following: avoiding whole wheat (rye, barley and in some instances oats - and products made with them) is only one part of the Mediterranean diet. The base of the new Mediterranean Pyramid includes vegetables, fruits, legumes (beans), nuts and seeds, olive oil, herbs and spices - and yes whole grains. There are gluten free grains that are whole: brown or wild rice, kasha (buckwheat), quinoa. And I occasionally see whole grain flours made from them. I watch the labels of all grain products and try to pick gluten-free ones with the highest fiber content. My husband has Celiac disease so I too try to incorporate the Mediterranean style approach to eating into our diet. I hope this helps!

  - - your blog host, Jennifer

• October 20, 2009 7:50 a.m.

  Will this diet work if you are gluten intolerant? What can you substitute for whole wheat bread? Cereal, pasta, etc?

  - Susan

• September 4, 2009 8:49 a.m.

  i didn't realise this had a term. i just try to eat healthily generally. the Mediterraneans seem to have got it right with their work ethic and how they eat food. really awesome food in moderation! i occasionally top up my day with some natural health products but thats about it.

  - richard

• August 29, 2009 9:11 p.m.

  I have changed my eating habits over the last 6 years to more meet the standards or make-up of the Mediterranean diet. Luckily I've always enjoyed Greek food having spent some time there in previous years. After three months I started to notice a better feeling of well-being and I lost a significant amount of weight which I think was mostly due to processed food consumption earlier on. I mostly follow the Mediterranean food pyramid to the best of my ability and the best example of that is this I think - http://safe-and-easy-weightloss.com/MedDietPyramid.htm From time to time I sway a little but not frequently. I find that the hardest part to follow is ensuring you have access to fresh fish on a regular basis.

  - Ray

• July 20, 2009 11:57 a.m.

  We have friends from Israel, plus go to a Temple that has many Middle Eastern members, I have gleaned alot of knowledge from them. Your Pyramid changes are right on, Spicy Fish is a big dish and we love it, it is versatile as far as what Fish to use. Also there are many Eggplant Dishes, just a few Items I have picked up:Salt should be Sea Salt , Spices are key Cumin, Coriander, Paprika, Ground Pepper are super Flavor Enhancers, when it comes to Oil THE BEST extra virgin is a must. Lots of Fresh Tomato Fresh Cilantro and Mint. Garbanzo Beans are a huge source of Protein and are also used Liberally. Meats we use are Ground Turkey Breast, and a bit of Beef Brisket, Chicken Breast are also eaten a lot in this house. We have a Kosher home so easy on the Salt is our rule. I search for Kosher recipes on the web, and keep the ones I like, always using my rule of kitchen....my Kitchen My Dish My Rules!. Be Well

  - Jay

• June 24, 2009 12:41 p.m.

  I HAVE 4TH STAGE BREAST CANCER AND AM DOING WELL. I WONDERED WHAT I COULD DO TO IMPROVE MY CHANCE FOR LIVING LONGER. I BOUGHT THE BOOK,'LIFE AFTER CANCER". THE BOOK FOLLOWS THE MEDITERRANEAN DIET PLAN EXCEPT NO CHICKEN. SOY.DAIRY OR SUGAR. I PRESENTLY, BEGAN THE DIET HOPELY IT WILL HELP ME LIVE LONGER. I FIGURE I HAVE EVERYTHING TO LOSE IF I DO NOT TRY,,,PEACE

  - riaclare

• June 9, 2009 5:09 p.m.

  I just started eating meat after eating only veg and seafood for the last 20 years (as an attempt to eat more protein, especially since so much seafood is unsustainable these days). Now that I've found sources for nonindustrially farmed meat in some restaurants and the farmer's market, I am eating a little more protein but still not that much as I haven't gotten into the habit. My diet will always be simple, clean and mostly plant-based, whether you call that Meditteranean or whatnot. I think it's simply healthy.

  - Jean

• June 3, 2009 8:09 p.m.

  My wife and I do not eat red meats as often. We have switched to sea food mostly with organic buffalo when we want a red meat meal. We eat pork back ribs rarely. More fruit and veg with an empahsis on broccoli helps with fibre. Organic rolled oats for breakfast.

  - Arch Hill

• June 2, 2009 8:14 a.m.

  and what about animal ( saturated )fat? I've heard there are more such fats in that diet without any harm ful effects and even useful

  - A-Ahmadi

• May 31, 2009 6:24 p.m.

  I had to change my diet because of a crazy amount of hormone/endocrine issues, now I am free of gluten, soy and dairy... it has been a true challenge. However, I LOVE to cook, so I decided to change how I approached cooking and that helped me stick to my new dietary needs. In the end I started a website called Nourish This to help others as well... its not always easy but in my case it made such a big difference it was and still is well worth it!

  - Kristin

• May 31, 2009 2:04 p.m.

  3jdkfp I have discovered the glories of cooking bulgur instead of rice and potatoes and have added lots of legumes to my family's diet. It keeps away hunger longer, the fiber helps a lot with constipation and as an added benefit, our blood sugar levels are under control My husband and i have type 2 diabetes so our food choices are so very important.

  - andrea

• May 31, 2009 11:14 a.m.

  If you've ever followed the Weight Watchers diet, this is old news.

  - Elda

• May 28, 2009 7:37 p.m.

  Would like to see pictorial of the pyramid.

  - Ike

• May 28, 2009 3:13 p.m.

  I've been trying to do the usual: more fresh veggies, less red meat, less fat in general, after a very brief Sugar-Busters fling. One thing that's helped me keep on track lately has been using HealthVault to keep track of weight, diet and other info (http://www.healthvault.com/personal/scenario/lose-weight.html). My doctor has been incredibly supportive, and I like taking an active role in my health.

  - Rob

• May 28, 2009 12:22 a.m.

  Being Italian, it always amazes me to read about this "new" trend of eating, which was the way my family always ate. Fesh fruit, fresh vegetables, nuts, Italian cheese, butter, Italian bread, pork, chicken, beef, potatoes, pasta, (and lots of it) e.v.o.o., salad, eggs, ice water, tea, coffee, jello, Italian baked goods, a small garden for herbs and, of course, garlic! We didn't have prepared "boxed" food. Everything was freshly made. There was no "junk" food or pop in the house. A snack would be a chunk of cheese, pepperoni and Italian bread or fruit, or popcorn with butter. No high blood pressure, no heart problems, no diabeties and we weren't overweight. This way of eating has carried throughout my life with some pitfalls along the way..getting trapped into junk food eating at work, which I recently stopped!!! In conclusion, I do believe that people today don't eat properly...and...have little or no physical activity. Children are allowed to much t.v., video games and sitting at the computer. As for adults, I don't understand why so many are overweight. I work full time and every Sunday cook 2-3 meals for the week. It helps so much to come home after work and have a good meal. It's healthier and cheaper than going out too! thanks!!

  - laraine

• May 27, 2009 4:51 p.m.

  One egg a week? Here's in defense of eggs, from Vreni Gurd's Wellness Tips: Slowly the evidence is mounting that there is absolutely no need to be afraid of eating eggs, despite the fact that they are high in cholesterol. Hopefully soon the mainstream medical establishment will go that one step further and acknowledge that there is no association between cholesterol levels and heart disease, as is blatantly obvious in the graph at the end of this entertaining article by Dr. Malcolm Kendrick comparing percent-population with high cholesterol and death rates from CHD in various countries. That said, eating cholesterol does not seem to increase cholesterol levels in the body, and eggs are an extremely nutritious food, so there is no harm in eating them every day if you want to. Hard-boiled eggs can be packed along as a healthy protein snack - much healthier than those processed protein bars that contain a list of chemicals a mile long, and just as convenient, and also much healthier than protein shakes made from protein-isolate. So, enjoy your eggs!

  - ana

• May 27, 2009 10:32 a.m.

  I have always found this quite interesting since the people in Mediterranean countries I have visited in the past and more recently have always enjoyed thier lamb (particularly greece) and pork. I understand also the people in Mediterranean countries and asia are prone to Thallasemia. Perhaps we should aim for a more balance diet. Say two white meat, two fish, one red meat and a couple of veg (eash week) for a proper balance. I also heard that we also need some sunflower oil in our diet is this not the case?

  - Pat

• May 27, 2009 9:53 a.m.

  My comment: Due to borderline/pre-diabetes, I modify the so called Meditarean diet out of necessity by eating more protein- which, yes, tends to be beef, pork, chicken, as well as fish due to IBS interfering with using grains. Any comments? I stick closer to the low carb type diet whenever I can.

  - Ellen-Sue

• May 27, 2009 9:47 a.m.

  A previous writer cited Dr. Esselstyn at Cleveland Clinic. Add his son, Rip, who has some profound things to say about diet (The Engine2 Diet). Their view (along with Dean Ornish) is that meat & the meat industry does not promote health, nor does dairy or eggs (and their industries). Human health comes from plants. The Esselsytns (and many others) have the science on heart patients to back up the return of patient disease indicators to normal and better from a plant based diet. I would suggest to Ms. Nelson & Zeratsky they give the plant based diet a try like I have. Too radical? The taste buds change, weight falls off and all the health indicators become amazing. In regard to those who have good health despite their diet, there is a percentage of the population that is immune to most health problems. They won the genetic lottery. The question is, did you?

  - Hal