The evolution of the Mediterranean Diet and the Mediterranean diet Food Pyramid
The Mediterranean Diet has been around for a really long time, starting with the Greeks and Romans. It's a way of eating that's both tasty and good for you. The first picture guide, the Mediterranean Diet Pyramid, was made in the 1950s. It showed how people in the Mediterranean region ate and stayed healthy. Since then, it's been updated several times.
Meals For Longevity uses the guidelines of the latest Mediterranean Diet Pyramid along with L.A.R.N (Level of Assumption Reference of Nutrients for the Italian Population), to make e-recipes that, when combined with the DIY Mediterranean Diet Meal Plan Builder™, turn scientific research into simple, healthy meals for your table and can potentially contribute to increasing your lifespan.
Let's look at how the Mediterranean Diet and its pyramid have changed over the years.
The Mediterranean Diet during the Greek Civilization and the Roman Empire
In ancient Greece, the focus shifted to the balance between the mind and body. Hippocrates, considered the father of medicine, separated medicine from religion and emphasized the role of food and exercise in health, stating, "Let food be your medicine, and medicine be your food." The Mediterranean Diet traces back to the Roman Empire (27BC-476AD), marked by the symbolism of bread, wine, and oil representing rural culture. The Romans embraced a diet rich in sheep cheese, vegetables, limited meat, fresh seafood, and shellfish. They explored various cooking methods, condiments, and spices, creating a diverse range of delicious and unique foods and sauces. Read “Eat like a Roman” and Food in the Roman World to learn more.
From the Middle Ages to the 1900s, the Mediterranean basin adopted a longevity lifestyle!
Mediterranean countries, united by centuries of shared history, cultural exchanges, and population migrations, maintained a collective identity while allowing for regional differences based on the optimization of local resources. Influences from Arabian caliphates in Southern Europe brought fruit trees, unique architecture, and advanced water management techniques. In the 15th and 16th centuries, Portuguese and Spanish explorers, driven by the quest for new trade routes, introduced the Mediterranean diet, incorporating potatoes, corn, tomatoes, and Oriental spices such as cinnamon, cloves, and saffron, to the new lands they discovered. This cultural diffusion enriched the global landscape with Mediterranean lifestyles and culinary traditions. Discover more in the article “Mediterranean Diet, a Sustainable Cultural Asset”
1939 Lorenzo Piroddi - Are the Italians living longer?
Lorenzo Piroddi (1911-1999) pioneered the concept of the Mediterranean Diet in 1939, promoting a simple and natural-food-based approach to eating in Mediterranean countries. During WWII, he conducted studies on the dietary habits of German, American, and Italian soldiers, revealing that the Italian diet contributed to longer life.
At the Colonia Arnaldi wellness center, Piroddi experimented with a diet focused on cereals, vegetables, and fruits, restricting access to eggs, meat, and dairy. This marked the initial formulation of the Mediterranean Diet, where vegetable fats replaced animal fats to enhance health.
In 1950, Piroddi continued his research in Ghiffa on Lake Maggiore, refining dietary solutions for patients using food and herbal drinks. Renowned for his contributions, Piroddi authored two pivotal books on the Mediterranean Diet, along with numerous recipes. "Risanatevi!" translates to "Restore your health!"—a testament to his dedication to promoting a healthier lifestyle.
1958 Ancel Keys - The Seven Countries Study started!
Ancel Keys (1904-2004) was a prominent American physiologist and nutritionist known for his significant contributions to understanding nutrition and cardiovascular health. During World War II, Keys served as a United States War Food Administration nutrition specialist. His wartime experiences sparked an interest in the relationship between diet and health, particularly in areas like southern Italy and Greece, where he observed lower rates of heart disease. His fascination with the dietary patterns of these populations led to the famous Seven Countries Study, an epidemiological investigation into the links between diet, lifestyle, and cardiovascular health.
One of Keys' key insights was the potential health benefits of the Mediterranean diet, characterized by high consumption of fruits, vegetables, whole grains, and olive oil. He hypothesized that a diet low in animal fats, typical of the Mediterranean region, could protect against heart disease.
Keys authored influential works, including "Coronary Heart Disease in Seven Countries" (1970) and "How to Eat Well and Stay Well" (1975), in which he advocated for the rediscovery and daily adoption of the Mediterranean food model. His research laid the foundation for understanding the health-promoting aspects of the Mediterranean diet.
Professor Ancel Keys passed away in 2004 at 100, leaving behind a legacy of groundbreaking research that continues to influence nutritional science. His work has played a pivotal role in promoting the Mediterranean diet as a model for heart-healthy eating.
1993 - The first Mediterranean Diet Pyramid from Oldways
In 1993, the Mediterranean Diet Pyramid was introduced by the Harvard School of Public Health, Oldways Preservation, Exchange Trust, and the World Health Organization's European Office. A response to the USDA's food pyramid, it showcased the healthier eating patterns of Crete, Greece, and southern Italy in the mid-20th century. Despite limited healthcare access, these regions exhibited lower rates of chronic illness and higher life expectancies. The pyramid emphasized a diet rich in fruits, vegetables, beans, nuts, whole grains, fish, olive oil, small dairy amounts, and red wine, promoting overall health. It also highlighted the importance of daily exercise and communal mealtime.
Source: Harvard T.H. Chan school of public health Diet Review: Mediterranean Diet
2004 - The first Italian Mediterranean Diet Pyramid
In 2004, the Italian Ministry of Health commissioned a group of experts to design a diet model aligned with Italy's lifestyle. This resulted in the Italian Mediterranean Diet Pyramid being introduced to promote healthier eating. Developed by the Institute of Food Science of the University of Rome, "La Sapienza," led by its director Carlo Cannella, the Italian Mediterranean Diet Pyramid incorporates the Quantity of Well-Being (QB) for food and exercise. It indicates daily and weekly food intake for individuals with a typical activity level, reflecting Italy's food traditions.
Read the full publication in the Italian language.
2008 - The updated Oldways Mediterranean Diet Pyramid
In response to rising global obesity and chronic disease rates, an international group of scientists has updated the Mediterranean Diet Pyramid, placing greater emphasis on plant-based foods as the foundation of a healthy diet. The revised pyramid highlights the importance of "mostly whole" grains, incorporates herbs and spices for their health benefits and Mediterranean flavor, recommends increased fish consumption, and suggests moderation in the intake of cheese, yogurt, eggs, and poultry. Emphasizing physical activity, shared meals, and choosing water over other drinks, the new pyramid reflects current health insights. The Oldways Preservation & Exchange Trust protected the pyramid's copyright and updated it in 2009.
Source: www.oldwayspt.org
2009 - The Modern Mediterranean Diet Italian pyramid
In 2009, the Mediterranean Pyramid underwent a transformation into a holistic well-being lifestyle model, now known as the Modern Mediterranean Diet Pyramid. Tailored to individuals aged 18–65, it considers societal changes and cultural factors and encompasses nutritional needs while incorporating socio-cultural, environmental, and physical activities. The pyramid emphasizes foods that sustain the diet at the base, with those to be consumed in moderation at the top. Beyond prioritizing food groups, it introduces qualitative elements of Mediterranean culture, emphasizing not just what is eaten but how it's cooked and enjoyed, introducing a comprehensive approach to meal composition.
Source: www.researchgate.net
2010 - The Foundation The Mediterranean Diet Pyramid has adapted to the new way of life
In 2010, the Mediterranean Diet Foundation introduced a global pyramid where sweet and sugary foods took the place of red meat at the pyramid's top. This updated pyramid not only integrated healthy lifestyle elements but also emphasized cultural aspects, including socialization, communal cooking, food sharing, seasonality, biodiversity, and eco-friendliness at its base. Regular exercise was highlighted for weight management and overall health. This collaborative effort, rooted in international consensus and backed by recent scientific evidence, aimed to provide a unified framework for promoting the Mediterranean Diet. The Mediterranean Diet Foundation, along with various international organizations, made this updated pyramid available in ten languages for free use and promotion.
Source: www.researchgate.net
2010/13 - The Mediterranean Diet recognition by Unesco
On July 16, 2007, the Agriculture Ministers of Spain, Greece, Italy, and France jointly proposed the Mediterranean Diet for inclusion on UNESCO's Intangible Cultural Heritage List. Following the submission of the transnational nomination file by Greece, Italy, Morocco, and Spain in 2008, UNESCO's Intergovernmental Committee reviewed the request. On November 16, 2010, Koroni, Cilento, Chefchaouen, and Soria were designated symbolic communities. In a 2013 meeting in Baku (Azerbaijan), the Intergovernmental Committee expanded the group of endorsing countries, leading to the inscription of the Mediterranean Diet on the UNESCO Representative List of the Intangible Cultural Heritage of Humanity.
Source: https://mediterraneandietunesco.org/about/unesco-nomination/
2015 - Expanding to the Mediterranean Diet framework 4.0
The Mediterranean diet, once known for cardiovascular benefits, has evolved into a symbol of sustainability and cultural significance. Despite its health advantages, there's a concerning decline in adherence, especially among youth. International efforts, including conferences and collaborations, aim to position it as a sustainable dietary model. The Med Diet 4.0 framework updates the diet pyramid to align with current lifestyles, emphasizing frugality, local habits, biodiversity, and cultural elements. This multidimensional approach aims to revitalize the diet's image, making it more appealing, relevant, and culturally rich, especially to younger generations. Source: www.researchgate.net
2016 and 2022- The New Modern Food Pyramid for a sustainable Mediterranean Diet
The 2016 Mediterranean Diet Food Pyramid got an update in 2022, showing how healthy eating guidelines have changed.
The Med Diet 4.0 framework, introduced at the Milan 2015 EXPO, promotes the Mediterranean Diet (MD) for health, sustainability, and cultural value. The IFMeD committee played a key role in making it. The MD Pyramid was changed through talks and reviews, focusing on the environmental impact.
The Pyramid suggests daily cereals, veggies, fruits, and legumes. Animal protein is suggested weekly, with occasional sugary foods. Olive oil is highlighted, considering its impact on the environment. The daily intake includes olives, nuts, and seeds. Legumes are good for the environment. Dairy is okay in moderation. The weekly intake includes different fish, poultry, and eggs. Red and processed meats are limited. Sweets are occasional treats.
The Pyramid talks about water, less sugar in drinks, and small portion sizes. The base focuses on sustainability, affordability, exercise, rest, and socializing. It likes traditional foods, biodiversity, and eco-friendly products. The updated Pyramid guides you to a sustainable and healthy Mediterranean lifestyle, considering where you live.
The updated Mediterranean Diet Pyramid (MDP) is for both personal health and the environment. It learned from the EAT-LANCET study and supports a plant-based diet, matching global sustainability goals.
Studies consistently show MDP has a smaller impact on the environment compared to Western diets. Following the UN Sustainable Development Goals, the MDP helps overall well-being.
Understanding the food system is hard, so many different professionals need to be involved. The message should go beyond individuals to include leaders, media, NGOs, teachers, and the food industry.
The revised MDP is not strict; it's a flexible guide for countries, focusing on culture, enjoyment, and sustainability. It wants to keep both your health and the planet in good shape, setting an example for sustainable eating.