The Mediterranean diet gets an update: meat twice a week, more cereals and fruit less mature cheese

Meat? Even white meat, such as chicken and turkey, should not be consumed more than twice a week. It is better to prefer wholegrain cereals and pulses and to introduce dried fruit as a snack. Aged cheeses and cured meats should be eaten occasionally, as should potatoes, and the only oil recommended is extra virgin olive oil. This is what the new version of the food pyramid summarising the principles of the Mediterranean Diet proposed at the 45th national congress of the Italian Society of Human Nutrition (Sinu), currently being held in Salerno. This food model, recognised as Intangible Cultural Heritage by UNESCO in 2010, must therefore be updated. Experts in the field presented a new graphic design and a different composition of the food basket revised in the light of the latest scientific evidence and contemporary eating habits and lifestyles.

'The Mediterranean Diet,' explains Professor Anna Tagliabue, President of Sinu, 'is not just a diet, but a lifestyle that encompasses skills, knowledge and traditions, respecting the land and biodiversity. There is ample evidence that greater adherence to the Mediterranean Diet is associated with numerous health benefits, primarily the reduction of mortality and the prevention of chronic non-communicable diseases, such as cardiovascular diseases, diabetes, cancer and neurodegenerative diseases. Despite this, we are witnessing low adherence, especially among the younger generations'. We therefore need a change of pace that combines tradition with new scientific evidence. "Our model," says Professor Francesco Sofi, a member of the Scientific Committee of Sinu and director of the Sod Nutrition of the Aou Careggi Hospital in Florence, "is the first of its kind proposed by a scientific society and can form a basis for guidelines. The updated model includes an even greater emphasis on foods of plant origin, especially fruit, vegetables and extra virgin olive oil, together with the promotion of whole cereals and legumes as the main nutritional sources. It encourages a measured approach to the consumption of foods of animal origin, in particular by limiting the consumption of red and processed meat and moving towards more sustainable dietary patterns'..

The basis of the pyramid remains essentially the same. "For some foods, however, we have developed different indications than in the past. For example, the oil to be consumed should always be extra virgin olive oil because of its valuable organoleptic and healthy properties, while potatoes, which have a high glycaemic index, should be eaten at most once a week," Sofi specifies. Meat dishes should be eaten less frequently. 'Meat, even white meat,' adds Sofi, 'is fine a couple of times a week, no more. Moderation is also needed with sausages, which contain a lot of salt and additives. It would also be good to introduce some dried fruit as a snack instead of other processed products, reduce sugar and salt, and be very careful with alcohol consumption. A glass of red wine with meals is acceptable, but the habit of drinking large quantities only at the weekend, as is often the case among younger people, should be avoided. It is indeed scientifically proven that there is a correlation between excessive alcohol intake and the occurrence of certain cancers'.

Nuova Piramide Alimentare

(SINU - Società Italiana di Nutrizione Umana)

Fonte: © Società Italiana di Nutrizione Umana, 2025. Tutti i diritti riservati. È vietato ogni utilizzo, senza preventiva autorizzazione espressa.

Recent studies have analysed the adherence to the Mediterranean Diet of the population of several Mediterranean countries, showing a negative trend. "In particular, foods of plant origin, including fruit, vegetables, legumes and even whole grains, are underrepresented in the diets of children and adolescents. In addition, the consumption of other important components of the diet, such as milk and dairy products, is inadequate with respect to nutritional guidelines, thus outlining the risk of nutritional deficiencies,' points out Sofi, first author of the study 'Mediterranean diet: Why a new pyramid? An updated representation of the traditional Mediterranean diet by the Italian Society of Human Nutrition'. In Italy, according to the document, 9% of children and adolescents say they never eat vegetables, 7% fruit, 26% whole grain foods, 14% milk and dairy products, while 47% say they consume more than three portions of meat per week. It is no better with university students and adults. A survey that analysed the habits of more than 2,000 Italian students shows a medium-low adherence to the indications of the Mediterranean Diet of 72%. Similarly, a study involving more than 800 people representative of the Italian population recorded an adherence of 80.4%. "While the consumption of some traditional foods is almost completely preserved even today," Sofi specifies, "such as, for example, the consumption of olive oil, the consumption of fruit and vegetables, whole cereals, milk and dairy products, and legumes is decreasing, especially among the younger generations, and is not in line with the guidelines.

Sinu has developed the new graphic representation of the Food Pyramid to encourage greater application of the principles of the Mediterranean Diet, which becomes a complete guide for adopting a healthy and sustainable eating style and, at the same time, a tool for educational activities and campaigns. "The decision to proceed with an update of the previous versions of the pyramid," stresses Professor Tagliabue, "was stimulated by new and important scientific evidence on the link between the Mediterranean Diet and chronic pathologies, as well as by the FAO-WHO document on healthy and sustainable diets and the EAT-Lancet commission report on sustainable food systems. Two official Italian documents were also considered: the Guidelines for a Healthy Italian Diet issued by the CREA - Centre for Food and Nutrition Research and the Reference Intake Levels of Nutrients for the Italian population (Sinu, Larn - 5th revision)'. This new version of the pyramid was therefore created as a practical and far-sighted tool to guide the food choices of the present and the future, safeguarding people's health, enhancing cultural traditions and addressing the ecological and nutritional challenges of our time.