BOSTON — An international group of scientific experts has updated the 15-year-old Mediterranean Diet Pyramid to emphasize the central role of foods from plant sources as the core of healthy eating.

Among the changes: the addition of “mostly whole” to the longstanding recommendation of grains; the addition of herbs and spices to reflect new research on their health benefits as well as their dominant role in Mediterranean flavor profiles; and the recommendation for eating fish at least twice per week, along with small portions of cheese, yogurt, eggs and poultry (if desired). As always, sweets and meats should be eaten sparingly.

“While the pyramid’s core philosophy hasn’t changed, we’ve streamlined the graphics to present a contemporary approach to delicious healthy eating based on the overwhelming research about the benefits of the Mediterranean Diet,” said K. Dun Gifford, founder and president of Oldways here, which promotes the diet.

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