For decades, nutrition guidelines have focused on what not to eat — fewer calories, less fat, avoid this, limit that. The newly updated Dietary Guidelines for Americans (DGA) mark a meaningful shift away from restriction and toward nourishment.
Instead of prescribing rigid meal plans, the new DGA introduces a simplified, flexible food pyramid designed to guide better choices rather than dictate exact diets. The core message is refreshingly clear:
Eat real food most of the time.
At the foundation of this new, inverted pyramid are fruits and vegetables — supported by protein, dairy, and healthy fats. This structure naturally aligns with evidence-based eating patterns like the Mediterranean diet.
But one change stands out more than any other.
Extra virgin olive oil now appears at the center of the pyramid.
That placement is not symbolic — it is intentional.
For the first time, the Scientific Foundation for the Dietary Guidelines explicitly advises:
“When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil.”
This marks a clear pivot toward a Food Is Medicine approach to nutrition.
Why Olive Oil Is Now Considered Foundational — Not Optional
For years, olive oil has been recognized as a key component of the Mediterranean diet. What’s new is that the DGA now positions healthy fats — particularly extra virgin olive oil — as foundational across all healthy eating patterns, not just Mediterranean-style diets.
The guidelines even specify intake ranges. For individuals with higher calorie needs, the DGA allows for up to 8 teaspoons of healthy fats like olive oil per day.
This shift reflects what decades of research have already shown:
Extra virgin olive oil supports:
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Cardiovascular health
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Inflammation reduction
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Blood sugar regulation
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Brain and cognitive health
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Absorption of fat-soluble nutrients (like vitamins A, D, E, and K)
In other words, olive oil is no longer viewed as a “nice to have.” It is now officially recognized as a nutritional cornerstone.
Is Extra Virgin Olive Oil the First “Prescription” of Food Is Medicine?
This evolution raises an interesting and important question:
If food is medicine — is extra virgin olive oil the first prescription?
In a recent NAOOA article titled “If Food Is Medicine, Extra Virgin Olive Oil Is the First Prescription,” nutritionist Jessica Cording makes a compelling case that olive oil deserves this distinction.
A subsequent LinkedIn poll of 26 nutrition professionals — including dietitians, physicians, epidemiologists, food policy experts, and researchers — supported that idea. When asked which single food best represents the Food Is Medicine movement, extra virgin olive oil received more than three times as many votes as apples, avocados, or oranges.
That consensus reflects both science and practicality: olive oil is not just nutritious — it’s versatile, culturally adaptable, and easy to integrate into everyday meals.
What This Means for the Future of Nutrition
The new Dietary Guidelines reflect a broader shift in how we think about food:
Not as calories to control — but as tools to support long-term health.
By placing extra virgin olive oil at the center of healthy eating, the DGA validates what many cultures have practiced for centuries and what science now confirms:
Healthy fats are essential, not indulgent.
Flavor and health can coexist.
Food can be both nourishment and medicine.
