The Mediterranean diet is considered one of the most beneficial diets in the world. It is based on consuming fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish as the primary sources of food.

This diet has been associated with several health benefits, including reduced risk of cardiovascular disease, type 2 diabetes, and obesity. It has also been linked to cognitive and mental health advantages.

According to scientific research, children who follow the Mediterranean diet have lower levels of obesity, higher academic achievement, and better physical fitness.

Because of these benefits, a group of international experts has developed The Pyramid of Pediatric Nutrition in the Mediterranean, a nutrition guide aimed at promoting good health in children.

The Pyramid

The pyramid is divided into several food groups. The bottommost layer includes the main sources of energy in the form of complex carbohydrates. These foods should be eaten in large quantities and should form the basis of the child’s diet.

Examples include bread, rice, pasta, and cereals.

The second layer is composed of vegetables and fruits. These foods are rich in vitamins, minerals, and fiber and should be consumed in abundance. They enhance the immune system and promote healthy bowel movements.

The third layer comprises legumes. This group includes beans, peas, and lentils. They are a good source of protein, fiber, and various minerals, such as iron, potassium, and magnesium.

Legumes should be included in the child’s diet at least two or three times per week.

The fourth layer is all about lean and low-fat protein sources. This group includes fish, poultry, eggs, and dairy products.

Turkey, chicken, and fish are the best choices since they are low in saturated fat and rich in protein and essential minerals, such as omega-3 fatty acids.

The fifth and sixth layers are for unsaturated fats and sweets. These foods should be eaten in moderation as too much of anything may harm the child’s health.

Olive oil, nuts, and seeds are good sources of unsaturated fat that should be consumed daily. Sweets such as candy, chocolate, and pastries should be limited to special occasions.

Benefits of the Pyramid of Pediatric Nutrition in the Mediterranean

Following The Pyramid of Pediatric Nutrition in the Mediterranean is linked to numerous benefits. First and foremost, it helps prevent the development of chronic diseases such as cardiovascular diseases, type 2 diabetes, and obesity.

It also promotes healthy growth and development in children and enhances mental health.

Research indicates that children who follow the Mediterranean diet have better cognitive function, academic performance, and physical fitness than those who don’t.

The high consumption of fruits and vegetables and the intake of essential fatty acids and micronutrients optimizes cognitive function, thereby improving academic performance.

Conclusion

The Pyramid of Pediatric Nutrition in the Mediterranean is a comprehensive tool designed to promote good nutrition habits in children.

It emphasizes a healthy and balanced diet, rich in fruits, vegetables, legumes, whole grains, lean protein, and healthy fats, and encourages the intake of sweets in moderation. By following this Pyramid, children can attain a healthy body weight, prevent chronic diseases, and enhance their cognitive ability, all of which are essential for a happy and active life.