The Mediterranean diet: what is it, and why is it good for your health?

The Mediterranean diet is much more than just a nutritional plan to follow; it's a way of life. Recogni zed worldwide for its simple, healthy use of fresh, wholesome ingredients, it strikes a perfect balance between flavor and health-conscious nutrition, providing numerous benefits to our bodies.

When was the Mediterranean diet first established?

Though the Mediterranean diet has been followed for centuries, the diet was officially named as such in the 1960s thanks to the work of American physiologist Ancel Keys and his wife, Margaret. 

The couple coined the term in their book "How to Eat Well and Stay Well the Mediterranean Way", noting that the eating habits of certain Mediterranean regions — particularly Crete and southern Italy — were associated with longer lifespans and a lower risk of chronic diseases such as cardiovascular diseases, cancer, and diabetes.

The Mediterranean diet in practice

In practical terms, the Mediterranean diet is known for its variety, seasonal produce, and the predominant consumption of plant-based foods. Its hallmark components include:

• A high ratio of mono- and polyunsaturated fatty acids (especially those of the omega-3 series) found in extra-virgin olive oil, nuts and oilseeds, and fish
• A high intake of fiber, vitamins, minerals, and protective substances such as polyphenols, carotenoids, and flavonoids
• Minimal consumption of saturated fats, dietary cholesterol, and salt
• Moderate alcohol intake (mainly wine)
• A high intake of vegetables, fruit, legumes, and grains (preferably wholegrain)
• The use of spices and herbs to flavor food, reducing salt intake
• Drinking plenty of water throughout the day.

This is paired with regular physical activity as well as food preparation and storage methods that respect its nutritional properties. 

As a whole, this type of diet has been shown to have with significant health benefits, and be easily adopted even by populations far from the Mediterranean basin.

Conviviality, sustainability, and respect for traditions: the values of the Mediterranean diet

Codifying the Mediterranean diet into a single standard form is nearly impossible, as it has been adapted by the various Mediterranean populations according to the typical local products and time-honored customs. However, we can still identify a number of common elements among the populations that follow it. 

First and foremost, a focus on sustainability and biodiversity: at the heart of this dietary approach are sustainable agricultural practices, seasonal produce, and an emphasis on local delicacies. By prioritizing zero-kilometer foods and traditional production methods, those who follow the Mediterranean diet contribute to protecting the environment and its resources, raising awareness, and supporting rural communities.

The Mediterranean diet has also fostered a renewed appreciation for meals, seen as a convivial moment for socializing, communicating, and sharing. Sitting down at the table is not just about eating, but also about cultivating relationships and creating a tranquil atmosphere, which has a positive impact on psychological well-being.

Do you want to learn more about all the unique aspects of the Mediterranean diet? Visit the special page about the Mediterranean diet on the Italian National Institute of Health website.