The two pyramids differ in their food suggestions. The Mediterranean Diet Pyramid is mainly based on the eating patterns of Crete, Greece and southern Italy as of 1960. This eating pattern also is typical of parts of Spain, Portugal, southern France, Morocco, Tunisia and Turkey. Like the Food Guide Pyramid, the Mediterranean Pyramid emphasizes plant-based foods including grains in the form of bread, pasta and rice. Daily servings of fruits, vegetables and legumes such as chickpeas, peanuts and cooked beans are emphasized, along with nuts like almonds, hazelnuts, pistachios and walnuts, and seeds, especially sesame seeds.
Olive oil replaces other fats and oils in the diet, including margarine and butter.
Olive oil contains monounsaturated fats, which have been shown to be more heart healthy than other types of fats. Olive oil also imparts a characteristic flavor to foods. Cheese and yogurt are the primary dairy products emphasized. Sweets and animal products such as poultry, fish, eggs and meat are less emphasized. There's even a slot for daily exercise.