Olive oil is “drizzled” over the top of our Mediterranean Diet Pyramid to indicate that olive oil should be enjoyed as a highlight to a Mediterranean way of eating, but not to drown out the other healthy benefits. We did not specify actual amounts of oil to be consumed because the amount should really be based on individual calorie needs. Calorie needs are determined from your height, weight, activity level, and state of health. As you can imagine, this can vary greatly from person to person. We strongly suggest consulting with a registered dietitian or other health care provider for guidelines on your individual needs. In general, how ever, fat should be used in moderation (no need to limit fat intake for children under the age of four, as infants and toddlers need fat for their growth requirements, yet we would suggest avoiding trans fats for children).
And remember how many other spectacular and delicious foods are integral to a traditional Mediterranean diet. Just take a look at the Mediterranean Diet Pyramid if you need a reminder. If too many of the calories in your diet come from olive oil, you won’t have room in your calorie allowance for the other good stuff—the whole grains, vegetables, fruits, nuts, beans, and so on—that make up such an important part of a healthy diet.
Olive oil is certainly one of the highlights of the traditional Mediterranean diet and the Mediterranean Diet Pyramid, but it is not the only element. To get maximum health benefits that the traditional Mediterranean diet has to offer, enjoy olive oil in moderation.
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