The 2021 US News and World Report diet rankings are out and once again the Mediterranean diet rates #1 in the following first place titles:
- Best Diet Overall
- Best Diabetes Diet
- Best Diet for Healthy Eating
- Best Heart-healthy Diet
- Best Plant-based Diet
- Easiest Diet to Follow
How can you visualize what a healthy Mediterranean diet looks like? Fortunately, this extraordinarily healthy lifestyle plan is outlined in the Mediterranean diet pyramid, an infographic created In 1993 by Oldways– in partnership with the Harvard School of Public Health and the WHO – as a healthier alternative to the USDA’s original food pyramid.
You will notice that the base of the pyramid emphasizes physical activity, highlight the fact that the Mediterranean diet is more of a lifestyle that includes not just healthy foods but also physical activity and social interaction. Next up is the secondary basis of the Mediterranean diet, the emphasis on ingestion of a wide variety of plant foods: whole grains, legumes, fruits, vegetables, nuts and seeds, herbs, spices and olive oil. Then comes fish and seafood, suggesting that your animal protein of choice should be seafood, a few days of the week. Next up, to be eaten in moderation, is poultry, cheese and yogurt. The top section, the smallest, is to be consumed in extreme moderation—if at all—consists of red and processed meats and sweets.
Alongside the Mediterranean Diet Pyramid is a glass of water suggesting you drink more water for better health. Also along the top outer edge is a glass of red wine, suggesting a glass of red wine can be ingested as part of the healthful Mediterranean lifestyle.