The Mediterranean Diet is the eating pattern of people who live around the Mediterranean Sea. While Italian food is different from Spanish or Greek foods, the overall pattern is the same. For example, look at the tomato-bread traditions of the Mediterranean. In Spain, they rub tomatoes on toasted bread with olive oil and call it pa’amb tomàquet; in Italy, bruschetta is toasted bread with olive oil, tomatoes and basil, and perhaps a bit of mozzarella cheese; in Greece they serve paximadia, which are barley rusks topped by chopped tomatoes, feta cheese, oregano, and olive oil. They are of a similar pattern, but each have their own regional spin.
The mainstays of the Mediterranean Diet are foods from plants: vegetables and greens, beans, whole grains, fruits, nuts, herbs and spices, and healthy fats like olive oil. On the Oldways Mediterranean Diet pyramid, all the foods from plants are grouped together at the base, since these ingredients are the foundation of every Mediterranean meal. Given its history in coastal communities, the Mediterranean Diet also includes fish and seafood, at least twice per week, plus smaller amounts of dairy products (mostly yogurt and cheese) and poultry, and occasional red meat and sweets.
The Mediterranean Diet is about more than just food. Lifestyle attributes – activities and social connections — are also important. The Mediterranean Diet Pyramid was the first dietary guidance to include these attributes, emphasizing not just physical activity (like walking, dancing, or playing soccer), but also the importance of sharing meals amongst friends and family. These images and those of the foods on the Mediterranean Diet Pyramid are shown as guides or inspiration for people old and young.
Before Oldways:
Scientists have intensely studied the eating patterns characteristic of the Mediterranean Diet for more than half a century. It all started with Ancel Keys, a researcher from the University of Minnesota, and the Seven Countries Study.
Shortly after World War II, Ancel Keys and colleagues (including Paul Dudley White, later President Eisenhower’s heart doctor) organized the remarkable Seven Countries Study (Keys 1970) to examine the hypothesis that Mediterranean-eating patterns contributed directly to improved health outcomes. This long-running study examined the health of almost thirteen thousand middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia.
When the data were examined, it was clear that people who ate a diet where fruits and vegetables, grains, beans, and fish were the basis of daily meals were healthiest. Topping the chart were residents of Crete, an island in Greece. Even after the deprivations of World War II – and in part, perhaps, because of them – the cardiovascular health of Crete residents exceeded that of U.S. residents. Researchers attributed much of the differences to diet.
Out of this extensive work came an understanding that certain Mediterranean-eating patterns were remarkably connected with good health. From this conclusion emerged the concept of a “Mediterranean Diet” that could promote lifelong good health.
Oldways:
Oldways was founded in 1990 to preserve and promote the old ways – traditional ways of eating and traditional ingredients – that have been jeopardized by the introduction of highly-processed foods, changing family dynamics, and the global spread of the standard American diet (SAD diet).
In 1993, Americans were fat-phobic and clamoring for “no-fat” or “low-fat” foods created by food manufacturers anxious to capitalize on the U.S. government’s ill-fated low-fat dietary police. Oldways, along with a number of prominent nutrition scientists, believed that this was bad advice and bad public policy, and was doomed to increase obesity and the incidence of other chronic diseases such as heart disease, diabetes, and cancer. As history shows, there was reason to worry.
To counter the fat phobia craze, and to provide a healthy, research-backed alternative to the USDA Pyramid first introduced in 1992, Oldways brought together a world-class group of nutrition scientists, public policy experts, chefs, and food writers for the 1993 International Conference on the Diets of the Mediterranean. The outcome of this ground-breaking conference was the first Mediterranean Diet Pyramid, introduced on January 23, 1993.
The leading scientists involved in the Conference and the development of the Mediterranean Diet Pyramid include the following, among others: Walter Willett, Dimitrios Trichopoulos, Frank Sacks, Meir Stampfer, and Lillian Cheung of the Harvard School of Public Health; Antonia Trichopoulou of the University of Athens; Elisabet Helsing of the World Health Organization and Marion Nestle from New York University.
Since that time, the Mediterranean Diet has become one of the most widely recommended diets in the world, supported by physicians and nutrition professionals alike. Unlike fad diets that cycle in and out, the Mediterranean Diet is supported by decades of reputable scientific research. Best of all, it is easy to follow, as it celebrates rich flavors and delicious recipes.
As you explore the Mediterranean Diet, you may encounter some unfamiliar words in menus or in recipes. We don’t want anyone to pass up trying a new food simply because they don’t know what it is – so we’ve included this glossary of food terms for all types of foods, spices, dishes, and more.
Arborio Rice [ar-BOR-ee-o]: A short-grain rice whose starch helps turn risotto creamy.
Arugula [ah-ROO-gah-lah]: A zesty salad green with a peppery, mustard flavor. Also called “rocket.”
Baba Ghannouge [ba-ba-gha-NOOJH]: Roasted eggplant mixed with lemon juice, tahini, and spices; often served as a dip.
Bouillabaisse [BWEE-ya-base]: A traditional fish stew from France’s Provençe region, including fish, shellfish and vegetables such as leeks, tomatoes, celery and potatoes.
Bruschetta [brew-SKETT-a]: An Italian dish made by topping toasted bread with olive oil and various accompaniments like tomatoes, basil, garlic, eggplant, artichokes, and cheese. Often served as an appetizer.
Couscous [COOS-coos]: A grain-like food made by rolling flour and liquid between the fingers to create little “pearls.” Typically enjoyed as a base for stews and other foods in North Africa, couscous can be made from wheat or many other grains.
Dukkah [DUE-kuh]: A crumbly mixture of nuts, herbs and seeds. Bread can be dipped in olive oil and then in dukkah.
Falafel [fuh-LAH-fel]: A Middle Eastern dish made from ground chickpeas (or fava beans) and spices that have been shaped into patties and fried (or baked).
Fattoush [Fah-TOOSH]: A Mediterranean salad made with tomatoes, vegetables, and torn-up pieces of bread.
Feta Cheese [FEH-ta]: A type of cheese, cured in brine, popular in Greece, Turkey, and throughout the Middle East.
Gazpacho [gahz-PAH-cho]: A cold tomato-based soup made with raw vegetables, originating in southern Spain.
Hummus/Hommos [HUM-us]: A thick paste made from chickpeas, tahini, oil, lemon juice and garlic; served as a dip or spread. It is an excellent source of protein, healthy fats, and fiber.
Meze / Mezze [MEZ-ay]: An array of small dishes served as an appetizer or meal in many areas of the Mediterranean and Middle East.
Moudammas [MOO dah mess]: Cooked fava beans; a popular dish in Middle Eastern cuisine.
Moujaddara [moo-JUD-a-rah]: A popular Arabic dish made of pureed lentils and spices.
Mousakka [MOO-sah-kah]: A famous eggplant casserole popularly made in the Middle East and Greece.
Paella [pie-YAY-ya]: A classic Spanish dish made with rice and seafood.
Pasta e Fagioli [PAH-stah ay fah-JOE-lee]: A traditional Italian soup with pasta, beans and vegetables.
Pesto [PESS-toe]: A paste made of greens, olive oil and other ingredients. While pesto from basil and pine-nuts is perhaps best known, it’s fun to try other combinations, too, such as spinach and walnuts.
Pita [PEA-tah]: A flat pocket bread typical of the Middle East.
Ratatouille [rah-tuh-TOO-ee]: Not just the name of a movie! Ratatouille combines eggplant, tomatoes, onions, peppers, olive oil and herbs in a delightful stew.
Tagine [tah-JHEEN]: A slow-cooked North African stew, named after the conical clay pot in which it is cooked.
Tahini/Tahina [tah-HEE-nee]: A sesame seed paste used in many Middle Eastern dishes like hummus and baba ghannouge; It is an excellent source of calcium and potassium.
Tapenade [tah-peh-NAHD]: A thick Provençal spread most commonly made from puréed black olives, capers, and anchovies; however, several other ingredients like roasted red peppers and artichokes can be used.
Tzatziki [tsah-TSEEK-kee]: A Greek and Middle Eastern sauce made of yogurt and cucumbers, with olive oil, garlic, salt, and other optional ingredients such as mint or lemon juice.
Explore the flavor-forward, evidence-based cuisine that has supported good health and wellbeing for generations.
