Expert Answers to Readers' Questions
What is the difference between the Healthy Eating Pyramid and the Mediterranean Diet Pyramid?
There are a lot of similarities between the Healthy Eating Pyramid and the Mediterranean Diet Pyramid. However, the Mediterranean Diet Pyramid is representative of a traditional diet followed by many people in Mediterranean countries such as Greece and Italy, updated in 2008 to reflect new scientific developments. The Healthy Eating Pyramid, also updated in 2008, is based on the most up-to-date research in nutrition and health, and it has a more varied dietary pattern to meet the preferences of different ethnic groups.
The Mediterranean Diet Pyramid is rich in vegetables, fruits, grains, beans, nuts, and seeds, with cheese or yogurt eaten daily in low to moderate amounts. It is low in red meat, with fish encouraged at least twice a week, and with fish, poultry and eggs replacing beef and lamb. The main sources of added fat are olive oil and nuts. Sweets are limited as occasional treats, and fresh fruit is usually served for dessert. Red wine is consumed with meals, in moderation. It also recommends daily physical activity.
The Healthy Eating Pyramid is similar to the Mediterranean Diet Pyramid in that it emphasizes plant foods (fruits, vegetables, whole grains) and recommends limiting red meat and sweets. It also recommends choosing healthy sources of protein, from plant foods (nuts, seeds, beans and tofu) and from fish, poultry or eggs. Like the Mediterranean Diet Pyramid, it is built on a base of daily exercise, emphasizing the importance of weight control. But there are a few specific differences:
- The Healthy Eating Pyramid has less emphasis on dairy products than the Mediterranean Diet Pyramid does, and it notes that it is fine to obtain calcium and vitamin D from a supplement rather than from dairy.
- On the Healthy Eating Pyramid, potatoes and refined grains (white rice, white pasta, white bread) join sweets, red meat and butter in the "use sparingly" tip of the pyramid.
- The Healthy Eating Pyramid allows for more flexibility in the diet, to accommodate cultural food choices. For example, vegans or Asians could use tofu as a protein source. Oils used are more varied, including peanut, sunflower, sesame, soy bean, and canola oil. Alcohol can be consumed from wine, beer, or spirits, as long as it is in moderation.
- The Healthy Eating Pyramid recommends a daily multivitamin supplement plus extra vitamin D.
To learn more about food pyramids, read The Healthy Eating Pyramid.