A recently updated Mediterranean diet pyramid reflects new research on nutrition, chronic disease prevention, and sustainability. Developed by a working group from the Italian Society of Human Nutrition, the revisions have garnered attention, particularly from Boston University nutrition expert Joan Salge Blake, a clinical professor at Sargent College of Health & Rehabilitation Sciences.
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As part of a Study Abroad program in Padua, Italy, Salge Blake, along with associate professor Paula A. Quatromoni, discusses the significant updates to dietary guidelines. Here are five notable changes based on the recent revisions:
1. **Extra-Virgin Olive Oil Emphasized**: The updated pyramid positions extra-virgin olive oil at its base, underscoring its role as a source of healthy fats. Salge Blake explains that this type of olive oil, rich in antioxidants and anti-inflammatory properties, is preferred over more refined varieties.
2. **Dairy Recommended Daily**: Low-fat milk and yogurt have been incorporated into the daily recommended foods, reflecting evidence that these dairy options provide essential nutrients such as protein and calcium.
3. **Cheese Recognized as a Protein Source**: In a notable shift, cheese is now classified as a protein source instead of merely a side dish. The guidelines recommend consuming fresher varieties, like ricotta and mozzarella, over saltier aged options.
4. **Potatoes Demoted**: The updated pyramid has moved potatoes from the base to a category that advocates for less frequent consumption. This change encourages the consumption of a wider variety of vegetables, particularly leafy greens, tomatoes, and broccoli.
5. **Alcohol Consumption De-emphasized**: The revised guidelines suggest that alcohol should not be a daily habit, contrasting with earlier versions that permitted moderate wine consumption. Salge Blake indicates that emerging research points to the potential health risks of alcohol outweighing its previously acknowledged heart-health benefits.
Despite these changes, the core of the Mediterranean diet—fruits, vegetables, whole grains, legumes, and fish—remains unchanged. The updated pyramid also emphasizes the importance of reducing food waste and choosing sustainable food options.