The Italian Society of Human Nutrition (SINU) recently presented an updated version of the Mediterranean diet pyramid, the result of the work of a group of experts who wanted to respond to new scientific evidence and growing environmental concerns. This revision represents a significant evolution compared to previous models, integrating principles of sustainability and planetary health without losing sight of the cultural traditions of the Mediterranean.
The basic principles are:
- Foods to be consumed daily: great emphasis is placed on extra virgin olive oil (the main fat), fruits, seasonal vegetables, whole grains and legumes. Extra virgin olive oil takes on a central and privileged position compared to previous versions of the pyramid, underlining the qualitative superiority of extra virgin olive oil over lower-category olive oils, highlighting its significantly higher content of antioxidant and anti-inflammatory substances. The emphasis on whole grains over refined grains is based on evidence regarding their fiber, vitamin, and bioactive compound content, as well as their beneficial metabolic effects, particularly on the postprandial glycemic response. The advice to combine grains with vegetables and legumes reflects ancient Mediterranean culinary traditions and scientific evidence on the nutritional and metabolic benefits of these associations.
- Foods to consume in moderation: fish, eggs, white meats and fresh dairy products. Current Italian guidelines highlight that cheeses represent an important source of salt and saturated fat in the average Italian diet, recommending the regular consumption of semi-skimmed milk and yogurt, placed at the base of the pyramid for daily consumption, while cheeses were placed in the central section for less frequent weekly consumption, with a preference for fresh ones over aged and very salty ones.
- Another significant change concerns potatoes, moved from the base of the pyramid to the intermediate section, moving from daily to weekly consumption. This change was motivated by both consumer behavior and nutritional reasons. Potatoes are increasingly used as a side dish, often replacing vegetables, rather than as the main carbohydrate source of the meal.
- Reduction of excesses: The rule for salt, added sugar and alcohol is "as little as possible". A modern interpretation of the healthy Mediterranean diet must carefully consider excess sugar, salt, and alcohol, three factors often overlooked but largely responsible for the onset of major chronic noncommunicable diseases. Regarding alcohol, although it is a typical feature of the Mediterranean dietary pattern, it is believed that alcohol consumption cannot be recommended as a habitual practice, considering that any possible benefit in terms of heart disease is outweighed by the negative effects on cancer risk
An example of a daily menu inspired by the modern food pyramid and the Mediterranean diet can be represented by:
- Breakfast made with natural plain yogurt, whole oatmeal, a piece of fruit and a handful of lunch with a portion of vegetables combined with whole wheat pasta with chickpeas and vegetables and a spoonful of extra virgin olive oil
- Dinner with a baked fish fillet with grilled vegetables and whole wheat bread along with a spoonful of extra virgin olive oil
A recent evolution of the diet includes the management of circadian rhythms: it is recommended to concentrate the caloric load during daylight hours, aligning food intake with biological rhythms to improve metabolism. During the morning and early days the body is generally more efficient at using energy from food, while in the evening and night hours metebolism tends to slow down. In addition to food, hydration, biodiversity, the fight against food waste, conviviality, restful sleep and physical exercise are promoted.
The sustainability of a diet, according to FAO/WHO documents, includes not only its healthiness for humans, but also its impact on the environment and climate, its compatibility with local traditions and, last but not least, its economic and social accessibility for all.
(Article by Dr. Giulia Daniotti)
