Boston, MA—An international group of scientific experts has updated Oldways’ Mediterranean Diet Pyramid to emphasize the central role of foods from plant sources as the core of healthy eating. The scientists met at Oldways' 15th Anniversary Mediterranean Diet Conference.
"It's been 15 years since Oldways introduced the Mediterranean-style diet and Mediterranean Diet Pyramid here in the United States," said Oldways Founder and President, K. Dun Gifford. He added that "While the pyramid's core philosophy hasn't changed, we've streamlined the graphics to present a contemporary approach to delicious healthy eating based on the overwhelming research about the benefits of the Mediterranean Diet."
An updated pyramid graphic combines plant foods—fruits, vegetables, grains (mostly whole), beans, seeds, nuts, herbs and spices, and olive oil—in one section, to emphasize that all are equally important, and that their benefits stem from being eaten together.
Further, "mostly whole" was added to the pyramid base as a nod to the growing body of knowledge that whole grains deliver health benefits lacking in refined grains. Herbs and spices were also been added to the base to reflect new research on their health benefits and their dominant role in the Mediterranean flavor profile.
The new pyramid also recommends eating fish at least twice per week, along with small portions of cheese, yogurt, eggs and poultry (if desired). As always, sweets and meats should be eaten sparingly.
A section at the base of the pyramid stresses the importance of physical activity and, true to the Mediterranean Way, enjoying meals in the company of family and friends.
Moderate wine consumption continues to be a part of the Mediterranean Diet pattern. New to the pyramid, however, is the recommendation to drink water regularly, in place of less healthy beverages.
