Fruit (raw or dried)
The recommendation is to consume on a daily basis approximately three servings of fruit, which are rich in water, carbohydrates, fiber, vitamins, minerals, trace elements and substances with antioxidant properties. Typical examples of fruit of the Messinian Diet Pyramid are figs, raisins, grapes, prickly pear, Messinian watermelon, etc.
The recommendation is approximately six servings of vegetables and greens. This group of food is rich in water, carbohydrates, fiber, vitamins, minerals and trace elements as well as substances with antioxidant properties. Typical examples of vegetables- greens of the Messinian Diet Pyramid are wild greens from Mount Taygetos, zucchini, artichoke, eggplant, tomato, etc.Dairy Products
The pyramid recommends the consumption of approximately 2 servings of dairy products on a daily basis, in the form of milk, traditional yogurt and cheese. They contribute to the dietary intake of calcium and are rich in riboflavin (vitamin B2) andcobalamin (vitamin b12) and, when consumed at the recommended quantity, dairy products provide significant health benefits.Typical examples of dairy products in the Messinian Diet Pyramid are talagani cheese, Peloponnesian feta, sfelacheese, milk, traditional Messinian yogurt etc. Added Fats
The consumption of olive oil is recommended as the main added fat in cooking, salads or precooked food. It has a high content of monounsaturated fatty acids, a low content of saturated fatty acids and essential fatty acids and is rich in tocopherols, phenols and sterols. Typical examples of added fats of theMessinian Diet Pyramid are extra virgin olive oil of Kalamata, Kalamataolives and butter.Fish/Seafood
The recommendation isto consume about 2-3 portions of fish per week. They contain high biological value proteins, calcium, iron, selenium, zinc and several vitamins. They are considered good sources of omega-3 polyunsaturated fatty acids (e.g. sardines) and can reduce the risk of cardiovascular disease, hypertension, stroke, and lung cancer. Typicalexamples of fish and seafood of the Messinian Diet Pyramid are sardines, cod, anchovy, squid, octopus, etc.Poultry and eggs
Their consumption should not exceed 1 serving per day. Specifically, eggs should not exceed three per week,including those used in cooking, for the preparation of food or sweets. Typical examples of this specific category in the Messinian Diet Pyramid are chicken and chicken eggs.Legumes
The recommendation is 3 servings of legumes per week, adding olive oil during their cooking preparation. Typical examples of legumes of the Messinian Diet Pyramid are the lupin bean, the mung bean, the carob and the black-eyed pea.Potatoes
The Pyramid recommends the consumption of 3 servings of potatoes per week since, from a nutritional perspective, they are quite similar to processed grains. Potatoes from Kalamata are a typical example of potatoes in the Messinian Diet Pyramid.Sweets
It is recommended that the consumption of sweets does not exceed 1 serving per every two days. Typical examples of sweets for the Messinian Diet Pyramid are dried figs, fruit preserves, sesame bars, ‘diples’, etc.Red Meat
The consumption of red meat should not exceed 4 servings monthly. The consumption of poultry is preferred to the consumption of red meat since the latter is rich in saturated fats and cholesterol, which have been implicated inincreasing the risk for colorectal cancer. Representative examples of red meat for the Messinian Diet Pyramid are lamb, kid meat from Taygetos, game meat and others.Alcohol
The consumption of wine, like the wine of Messinia, should be 1 or 2 glasses per day for men and 1 glass per day for women, usually during meals. This practice has been proven to reduce the risk of cardiovascular disease and stroke. Typical examples of this category in the pyramid are the Messinian wine, the Messinian ouzo, raki, Messinian liqueurs and other alcoholic beverages.Salt
Low consumption of salt is recommended. Ideally, salt should be replaced by other herbs, such as oregano, basil and thyme. A typical example of this category in the Messinian Diet Pyramid is Messinian salt.