Beans, Legumes, and Nuts

Screen Shot 2017-08-10 at 2.19.30 PMWith a diet rich in beans and legumes, it’s no wonder these folks live so long. Beans are not only a healthy source of protein, but are loaded with soluble fiber, which has been shown to lower blood cholesterol levels by five percent or more. Most nuts are bursting with monounsaturated (heart-healthy) fat. While hefty calories aren’t necessarily a concern for the physically active, they could be a problem for those with a sedentary lifestyle who overdo it. Enjoy beans and legumes in soups (such as minestrone), or mixed with vegetables, rice or pasta for a main dish. Toss a few walnuts into salads, and sprinkle almonds or pine nuts over your sautéed vegetables.

Back to Mediterranean Pyramid

meat | eggs | fish | sweets | poultry | dairy |

beans | olive oil | fruit | veggies | grains

also: water | wine | activity