Mediterranean Food Pyramid 2025: What’s New?

Who says the Mediterranean diet never changes?

In 2025, the most famous food pyramid in the world has been updated, staying true to its principles… but with an eye to the future. Because today we don’t eat like we did thirty years ago. We live faster, we are more aware (and more confused), and we care about health—but also about sustainability.

That’s why the new Mediterranean pyramid doesn’t just talk about what to put on your plate, but also how to live better every day.

🥗 At the base? Always the same: the power of plants

Fruits, vegetables, whole grains, legumes, nuts, and EVOO: the classics remain untouchable.

But the message is clear: they must be at the center of our daily diet, now more than ever.

👉 And ultra-processed foods? Keep them far from your plate, and for good reasons.

🚶‍♀️ Move, drink, sleep: balance isn’t just on the plate

The new pyramid isn’t only about food.

It adds a solid foundation made of essential daily habits:

• Walk, take the stairs, move every day
• Drink water regularly
• Get enough sleep
• Manage stress

Health starts even before the first bite!

🥚From filet to bean: the new protein balance

2025 marks a turning point for protein:

• Legumes take center stage
• Blue fish earns more points
• Red and processed meats are further reduced
• Cheeses? Only occasionally, preferably fresh

Not just for health, but also out of respect for the environment.

🌍 4. Sustainability: the diet that’s good for the planet too

What you eat affects not only your wellbeing but also the climate, water, and soil. That’s why the 2025 pyramid also encourages:

• Prioritize local and seasonal products
• Zero waste
• Consume fewer high environmental impact foods
• Mind your portions—eating more than needed increases your footprint

Eating well also means choosing responsibly.

🍷 Wine? Less is better

A significant change in the 2025 pyramid concerns alcohol consumption, particularly wine, long considered a cultural symbol of the Mediterranean diet. The new guidance is clear:

👉 if you don’t drink, don’t start; if you do, limit yourself. The concept of “moderation” gives way to a more direct message: less is better, for cardiovascular health and the prevention of various diseases.

It’s not about demonizing wine, but placing it in the right context: no longer an everyday food, but an occasional choice, and only for healthy adults, without medical contraindications.

A shift that reflects the latest scientific evidence, without denying the symbolic and cultural value of mindful drinking.

✅ In summary: what does the 2025 pyramid tell us?

• Choose simple, plant-based, seasonal foods
• Move, stay hydrated, and rest
• Reduce excess (even on your plate)
• Consider the environment in your choices
• Wine: less is better

🔔 And now?

The 2025 Mediterranean food pyramid does not overturn the original model but adapts it to our times.

A necessary evolution, looking after both individual and planetary health. The Mediterranean diet is not a list of prohibitions. It’s a way of life, now more than ever.

🚀 Want to start eating more consciously too?

Get in touch with our team of dietitians and discover how we can help you build your path, without sacrifices, fully respecting your lifestyle.

Fewer rules, more balance.