96 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free
The Mediterranean Diet Pyramid prioritizes the high-protein foods that are
lumped together in the USDA model. Beans and nuts sit near the base of the
pyramid, recommended daily. Fish, poultry, and eggs are permitted a few
times per week, but fish is given more emphasis than poultry, which is favored
over eggs. That’s because fish, high in omega-3 fatty acids, may protect against
heart disease, whereas the skinless white meat of poultry appears to be neu-
tral, neither increasing nor decreasing disease risk. Eggs may raise cholesterol
levels but don’t appear to be a problem (for non-diabetics) if no more than
seven eggs are consumed per week. Red meat is relegated to the tip-top of
the pyramid, recommended only a few times per month. (Although red meat
consumption is clearly linked to deadly disease, there’s no evidence that eating
12 to 16 ounces a month is actually more harmful than eating none at all.)The Mediterranean Diet Pyramid also scores points for highlighting legumes,
a term that doesn’t roll off the tongue of most Americans. Legumes— basically
edible seed pods — include chick peas, lentils, garbanzo beans, and soybeans.
They’re not only high in protein but also free of saturated fat and crammed
with disease-protective nutrients.Is the Mediterranean Diet Pyramid perfect? No. Like the USDA version, it
doesn’t distinguish between whole grains and refined grains.Harvard School of Public Health’s Healthy Eating Pyramid ..........
When the folks at Harvard’s School of Public Health decided to build their
own food pyramid (shown in Figure 7-3), they came up with one that
addressed the deficiencies of the USDA and Mediterranean Diet models.Specifically, the Harvard model specifies whole grains at the base of the pyra-
mid, with plant oils sharing the stage. Plant oils? Sure. Healthy, unsaturated
oils like olive, canola, soy, and so on can lower cholesterol levels and protect
the heart. The Harvard pyramid then stresses vegetables in whatever quantity
is desired and some fruits. Going up the pyramid, you find a recommendation
for nuts, fish, poultry, and eggs, but in moderation. Also recommended is a
daily supplement, one specifically providing calcium. The top of the pyramid
includes refined grains, sweets, red meat, and butter.This pyramid does address many of the weaknesses of the other two pyramids.
Its deficiency is in calcium intake, which is relegated to a supplement. Low-fat
and nonfat dairy products, especially those low in sugar, are a good source
of calcium. Supplements are a potential substitute for food sources (see the
“Don’t Waste Money on Useless Supplements” section for details), but getting
your vitamins and minerals from food is always a better goal than relying on
supplements.