The Boston-based non-profit organization has revised its 1993 pyramid, with new recommendations for fish consumption twice a week at least, as well as small portions of dairy and eggs.
The Med diet, rich in cereals, wine, fruits, nuts, legumes and whole grains, fish and olive oil, and low in dairy, meat, junk food and fat , has been linked to longer life, less heart disease, and protection against some cancers. The diet's main nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols, and essential minerals.
The Mediterranean style of eating first appeared as a nutritional concept in the 1990's, but it is only in recent years that it has started to take a hold within the American consciousness.
"With obesity and diet-related chronic diseases at an all-time high, we felt it was important to review the hundreds of new scientific studies that join the archive of high-level research on the healthfulness of eating a Mediterranean-style diet, and update the pyramid," said Frank Sacks, MD, from Harvard School of Public Health and Harvard Medical School, and co-chair of the scientific committee.
"These studies suggest that healthy diet and lifestyle practices, like those associated with the Mediterranean Diet, can reduce the risk of chronic diseases such as heart disease, cancer, diabetes and more," he added.
The old pyramid
In 1993, Oldways launched a Mediterranean nutritional pyramid, fashioned on the idea of the US government's dietary pyramid. The pyramid was supported by the Harvard School of Public Health and the World Health Organization.
The copyrighted pyramid has since appeared in millions of impressions in nutrition books, newspapers, magazines and television, and has even been licensed for use on some food products.
In with the new
According to the updated pyramid, every meal should be based on plant foods, including fruits, vegetables, grains (mostly whole), beans, seeds, nuts, herbs and spices, and olive oil.
The addition of "mostly whole" to the grains recommendation is based on the growing body of science supporting the benefits of whole grains compared to refined grains. A second point to note for the new pyramid is the addition of herbs and spices to “reflect new research on their health benefits as well as their dominant role in Mediterranean flavor profile,” said Oldways.
At least two portions of fish per week are now recommended, while old recommendations for eating meats and sweets sparingly are still in place.
Another addition to the pyramid is the recommendation to drink water regularly, in place of less healthy beverages.