A group of students from Cal State University, Fresno, visited The American University of Rome on 24 May 2024. Under the aegis of the Center for Food Studies, with the help of Professor Arianna Consolandi, they learned how to analyze and build the Mediterranean Food Pyramid with its visual representation of foods to be consumed, their portions, and frequency.
Large quantities of fruits and vegetables should be consumed at every meal; their bioactive compounds, particularly those in extra virgin olive oil, have scientifically demonstrated positive effects on human health, and some of them have epigenetic effects, which means they cause positive changes that affect the way our genes work. In addition to high consumption of fruit and vegetables, an increased consumption of cereal and legumes, moderate consumption of white meat, fish, and dairy, and limited consumption of red meat and processed food, including sweets, would lead to a longevity diet.
Indeed, the goal of a healthy diet is reaching an elderly state in a healthy status by lowering the risk of developing diet-related chronic diseases (cardiovascular diseases, obesity, type 2 diabetes, and cancer) and, in general, all diseases related to aging. A plant-based diet and limited protein consumption, mainly from vegetal sources, are the secrets of centenarians worldwide.
This correct consumption of the different groups of food has a two-fold effect. Consuming large quantities of the recommended healthy, eco-friendly foods in the pyramid has a lower environmental impact (legumes, cereals, and vegetables). Conversely, the low recommended consumption of meat and processed foods would counteract the high impact on the environment that these foods have in terms of greenhouse gas emissions, pollution, and use of water, cropland, and grazing land required for their production.
In conclusion, the Mediterranean diet has major health and nutrition benefits, low environmental impact, is rich in biodiversity, has positive local economic returns, and supports socio-cultural food values.