• The Mediterranean food pyramid has been revised based on the concept of chronotype, with guidance on which foods to eat at different times of day.
• Consuming a given food at lunch versus dinner has different effects on hormonal function and metabolism, and therefore on our health.
• At the base of the pyramid lies the Mediterranean lifestyle, which encompasses physical activity, adequate sleep, conviviality, and biodiversity.

It's not only important what we eat, but also when we eat it: this is the concept underpinning a new revision of the Mediterranean diet food pyramid proposed by the Società Italiana di Endocrinologia and the Società Italiana di Dietetica e Nutrizione Clinica, which takes into account the principles of chronobiology and individual chronotype.

This new model draws on the extensive scientific evidence showing that the composition and timing of meals over a 24-hour period (circadian rhythm) influence the function of hormones such as insulin, serotonin, cortisol and melatonin, and therefore metabolic regulation and our overall state of health. Consuming the same foods at different times of day produces different metabolic effects, influencing the risk of overweight, obesity and type 2 diabetes.

How to align the Mediterranean diet with your chronotype, the biological clock

The starting point of the research is the awareness that every individual has their own "chronotype" – that is, a natural predisposition to be more active in the morning ("larks") or in the evening ("owls") – and that this biological rhythm profoundly influences hormonal secretion and glucose management. The Mediterranean diet, recognised for its health benefits, can therefore be enhanced when it takes the internal biological clock into account, and the chrono-diet can gradually train it to realign with the correct consumption of foods.

Morning chronotypes

Morning chronotypes emerge as the most closely aligned with the Mediterranean diet. Characterised by early peaks in insulin sensitivity and energy expenditure, they may benefit from a dietary pattern that concentrates caloric intake in the first part of the day. In this context, the Mediterranean diet can be structured so as to emphasise a nutrient-rich breakfast and a substantial midday meal, while recommending a light dinner with a predominance of vegetables, legumes and lean proteins. Such a distribution would maximise metabolic efficiency.

Evening chronotypes

Evening chronotypes tend to display a delayed meal schedule, reduced morning appetite and a greater propensity for late-night energy intake – factors that have been associated with impaired glucose metabolism and a higher cardiometabolic risk. In this case, a Mediterranean diet-oriented plan should prioritise a gradual realignment of eating habits towards earlier times, while maintaining the qualitative aspects of the Mediterranean diet. Strategies could include reinforcing lunch as the main meal of the day, moderating the evening caloric load with easily digestible foods, and reducing late-night snacking. Furthermore, evening meals could favour foods that promote sleep quality.

Intermediate chronotypes

For intermediate chronotypes, a balanced distribution of energy across the three main meals may be appropriate, gradually encouraging the patterns observed in morning chronotypes.

The chronotype-based Mediterranean pyramid: sun and moon suggest when to eat what

The updated model of the pyramid maintains the traditional hierarchical representation of foods, but incorporates circadian cues, represented by symbols of the sun and moon, to indicate the optimal time of consumption.

• Extra virgin olive oil, a primary source of monounsaturated fatty acids and bioactive polyphenols, is recommended for daily consumption. Given its metabolic neutrality and anti-inflammatory benefits, it can be incorporated flexibly throughout the day, supporting both morning and evening meals.
• Whole grains, bread and pasta, rich in carbohydrates, are best consumed in the earlier hours of the day, when insulin sensitivity is at its highest, while evening intake should be moderate and paired with protein to avoid late glycaemic spikes.
• Legumes, fruit and vegetables, rich in fibre, complex carbohydrates, antioxidants and micronutrients, can be spread throughout the day, with carbohydrate-rich legumes and fruit preferably consumed at breakfast and lunch. Vegetables, particularly those rich in magnesium, potassium and bioactive compounds, can also be eaten at dinner for their positive impact on digestion, satiety and cardiometabolic health.
• Fish, lean meats and eggs, high-quality protein sources, can be included both at midday and in the evening. Evening intake can be particularly beneficial when combined with moderate amounts of carbohydrates, to promote the action of tryptophan in the synthesis of serotonin and melatonin, thereby supporting sleep quality.
• Dairy products, nuts and seeds, sources of calcium, magnesium, tryptophan and bioactive peptides, are especially important in the evening, where they can improve sleep onset and continuity. Nuts and seeds also provide melatonin and polyphenols, aligning circadian and metabolic benefits.
• High-energy-density foods (sweets, red meat, alcohol) should be limited. If consumed, it is best to restrict them to the earlier part of the day, when metabolism is more efficient, reducing the risk of glycaemic disturbances and fat accumulation overnight.

A Mediterranean lifestyle for holistic wellbeing

At the base of the chronotype-based Mediterranean pyramid lie regular physical activity, adequate, high-quality sleep, conviviality, and respect for seasonality and biodiversity — emphasised as non-nutritional yet essential foundations of the Mediterranean lifestyle.