- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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May 19, 2009
The new Mediterranean Diet Pyramid
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
A new Mediterranean Diet Pyramid? Was something wrong with the old one? No! The creators of the Mediterranean Diet Pyramid have just updated it to reflect the latest science.
Here's what's new:
- All plant foods — fruits, vegetables, grains, nuts, legumes, seeds, olives and olive oil — are grouped together and form the largest part of the pyramid.
- Herbs and spices are now part of the pyramid. They add flavor and aroma and reduce the need for fat and salt when cooking.
- Fish and shellfish are recommended more often, at least twice a week, in recognition of their unique health benefits.
The pyramid still emphasizes:
- Being physically active and enjoying meals with others as the foundation of a healthy lifestyle.
- Choosing the least processed forms of plant foods. Fresh, raw and lightly cooked vegetables, fruits and whole grains retain fiber and most of their nutrients.
- Using olive oil for cooking, baking, and for dressing salads and vegetables. Extra virgin olive oil is highest in monounsaturated fat and phytonutrients.
- Enjoying cheese and yogurt in moderation — preferably low-fat versions.
- Serving poultry more often than red meat. Lean red meat should be limited to several times a month.
Since the Mediterranean Pyramid was introduced in 1993, extensive research has corroborated the healthfulness of this cuisine, which has demonstrated the highest average life expectancy and the lowest rates of chronic diseases among adults. People have taken notice: Over the past 15 years, many restaurants, cooking shows and cookbooks have embraced this way of meal planning.
Even so, many still struggle with eating red meat only a few times a month. I know I've gradually (sometimes even grudgingly) changed my eating habits to make plant foods the main focus of meals. I now fill at least three-quarters of my plate with vegetables, whole grains and fruit. I'm also eating fish and seafood at least twice a week, choosing low-fat cheese and yogurt, and limiting eggs to once a week.
How have you adjusted your eating habits over the past 15 years? Tell me your stories.
- Jennifer
46 comments posted
December 7, 2011 8:46 a.m.
I'll try to put this to good use immedatiley.
- Satchel
February 23, 2011 7:39 a.m.
I want to know about the calorie a man needs each day to remain fit. Abir_This post was really nice!It's very informative and fact based.I appreciate you very much.Actually I was looking for something for a couple of days.I found the right way here.Would you mind if I link it to my home page use hcg diet? Thanks!
- abir
February 19, 2010 3:52 p.m.
I would like to know if bees honey is acceptable in either Maayo Clinic diets.
- Melvin
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/MedDietPy
ramid.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
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