“The Mediterranean diet pyramid depicts the traditional dietary and lifestyle elements of countries that border the Mediterranean Sea and can be interpreted as a guideline for following a Mediterranean diet,” Knudsen explains.
It was developed in 1993 by Oldways, a food and nutrition nonprofit, with the help of the Harvard School of Public Health and the World Health Organization.
The base of the pyramid represents foods that you should eat every day and incorporate into every meal. They include: fruits, veggies, whole grains, olive oil, legumes, nuts and seeds, and olive oil.
The next tier represents foods that you ideally have at least two times per week, including fish and seafood.
Following that are foods to consume in moderation. They include: poultry, eggs, cheese, yogurt, and in some cases, red wine.
Finally, the smallest portion of the Mediterranean diet (usually for special occasions) includes red meat, saturated fats, and some sweets.