Oldways is a food and nutrition nonprofit organization that provides information, resources, recipes, events and more to help people live healthier, happier lives through cultural food traditions, like the Mediterranean Diet. We do this through a number of focused programs around heritage diets, whole grains, traditional cheeses, cooking and culinary travel.
Oldways programs include Culinary Travel, Health Through Heritage, Whole Grains Council, Heritage Cooking Classes, Oldways Cheese Coalition and Plant Forward Plates.
The Whole Grains Council is a program of Oldways.
As a 501(c)3 non-profit, we rely on a variety of funding to support and develop all of our educational outreach and programs. Our financial support is provided by a broad range of sources, including private and public companies, sales of our educational materials, Culinaria program fees, grants, and more.
Oldways is a nonprofit food and nutrition organization and is recognized by the IRS as tax-exempt under section 501(c)(3) by virtue of our dedicated mission and programs.
There are number of ways to support Oldways. First, to help support our work, shop in our store or make a tax-deductible donation . You can also support Oldways by following and sharing our posts on social media (Instagram, Facebook, TikTok). We appreciate support in spreading the word about our Culinarias and all our programs.
Food pyramids are a useful tool for depicting total diet at a glance. Done right – with colorful, enticing images of real foods – food pyramids show examples of what to eat over time and the relative proportion of each food group. Although Plates are important too, they illustrate just one snapshot in time, rather than total diet.
Oldways recipes are available online for personal, home use. To reproduce or share our recipes for other purposes, please see our Permissions page for details and guidelines.
Our newsletters are the easiest way to stay updated on Oldways. Click here to subscribe to all Oldways newsletters, or just the ones that interest you.
We cannot give out the contact information for advisors or board members. Most are easily found online.
The login function is only needed for website administrators. There is no need (or ability) for you to login to access Oldways’ resources.
Click on the unsubscribe link at the bottom of the Oldways email, and you are quickly unsubscribed.
Oldways develops high quality custom culinary nutrition content that highlights healthy cultural food traditions. Oldways also shares educational information about food and nutrition with our robust network of food and health enthusiasts. Learn more about our partnership opportunities, or contact us to discuss your idea.
Food organizations may become members of the Oldways Whole Grains Council or the Oldways Cheese Coalition. Companies need not be members to participate in Oldways’ other partnership opportunities.
Yes, Oldways develops high quality custom culinary nutrition content that highlights healthy cultural food traditions. Contact us with details about your request.
Yes, please see our co-branding page for details. If you’d like to co-brand a digital resource or a resource not listed on the co-branding page, please contact [email protected].
Yes, Oldways accepts speaking opportunities at in-person and virtual events. Learn more about our rates and areas of expertise here.
Oldways offers access to a robust network of food and health enthusiasts and nutrition professionals. Our expertise in cultural food traditions is also instrumental in developing high quality culinary nutrition content that resonates with audiences of diverse backgrounds.
Oldways receives many requests to promote events. Although we cannot share every opportunity, we welcome you to get in touch with us to see if your event might be a good fit for our audience. We also offer opportunities for paid content sharing on our platforms.
Non-US shipments can’t be handled automatically on our website at this time, but we’re happy to provide a custom shipping quote. Please email [email protected] for more details. Another option is to download an E-book from our site, which may be a more convenient option if you are ordering internationally.
All orders are shipped via standard post and should arrive in 2-9 business days. Please check your email for tracking. If you have any questions email [email protected].
Since we are a small organization, it takes time to process orders. However, in some cases expedited shipping can be arranged. Please reach out to [email protected] for more details. We recommend purchasing digital materials to receive content as soon as possible.
The e-book is a PDF. After you place your order, you’ll receive an email with a link to download your PDF. To download, right click on the link and save to your computer or device.
Check to make sure the credit card number, expiration date, and security code are correct (& match the zip code). Also note that we do not accept international orders via our online store except for the ebooks and ebundles which do not require shipping. If your card is international, we will need to manually approve your order.
Not currently. However, we do have The Oldways 4-Week Vegetarian and Vegan Diet Menu Plan, 12 Ways to Use Vegetables, and Whole Grains Around the World which feature global recipes. To learn more about the African and Latin American Heritage diets, check out our curriculums.
Yes! Some of our products are discounted when you buy large quantities. Enter the quantity you’d like in your shopping cart, and see the price go down! Email [email protected] if you have any specific questions.
For orders shipped to U.S. addresses, we use a simple shipping schedule, based on the total of your order before taxes. It works like this:
Total $0.00 to $19.99—$4.99 shipping & handling
Total $20.00 to $49.99—$6.99 shipping & handling
Total $50.00 to $149.99—$9.99 shipping & handling
Total $150.00 or more–FREE shipping
Looking for the perfect way to align your brand with good health? We can add your company’s or organization’s logo to most materials available in our store. Learn more about co-branding our items here, then contact us at [email protected] to place your order.
You may return brand new, unopened items within 14 days of delivery for store credit for the value of the product. If your order was incorrect (you received an incorrect or defective item, etc.), please contact us.
How do I teach a class? All teachers must first complete our on-demand teaching training webinar. To access the curriculum, you can purchase print copies or license digital copies. Fill out our “become a teacher” form or contact [email protected] so that we can help you get started.
Visit our class directory to see where classes are happening. You can also take the class online, or get trained become a teacher and teach your own class.
The Teacher’s Manual includes scripts, key messages, and classroom setup details. Student handbooks include handouts and recipes for the students to take home. Teacher training is available online for free. Groceries are not included and instructors are not included. Teachers may also wish to purchase a Pyramid poster.
Yes, ATOAH is included in the SNAP-Ed Toolkit and Library. We plan to submit ATOLAH and ACTOAH to the SNAP-Ed Library as soon as applications re-open. If you’re submitting the classes to your state for SNAP-Ed approval, please contact us to let us know how we can support you.
Yes. ATOAH is research-tested. Peer-reviewed research shows that participants ate more fruits, vegetables and greens, exercised more, and also improved weight, waist circumference, and blood pressure. ATOLAH and ACTOAH are considered emerging approaches, as evaluation data reveal improvements in many healthy eating behaviors.
Yes, A Taste of Latin American Heritage is a bilingual program. One side of the page is entirely in English, and the other side of the page is entirely in Spanish so that it can be taught in either language.
Individuals wanting to participate as students in the e-course can purchase it here. Organizations wanting to purchase the e-course as a way to access pre-recorded lessons and cooking demos from instructors should reach out to [email protected] to learn more.
Our online teaching training webinar is available for free online. Our Heritage Diets Curriculum Manager is happy to offer additional guidance by phone. To hire Oldways to conduct an in-person training, please contact us to inquire about our rates and availability.
To license the curriculum, fill out the “become a teacher” form and complete our teaching training webinar. Our Heritage Diets Curriculum Manager will send you an invoice and a license agreement. Once those items are complete, we’ll send you the digital materials so that you can get started.
You may return surveys via email ([email protected]) or by mail: Attn: ATOAH, Oldways, 266 Beacon St, Suite 1, Boston, MA 02116.
Yes. For digital co-branding, which typically costs $150 per program, please contact [email protected]. For cobranding of the printed curriculum, please visit our cobranding page, or contact [email protected] to receive an estimate based on your desired quantity.
Add your class to our online directory, share it in our Facebook Group, and tag @Oldways_ATasteofHeritage when you post about it on Instagram. Our teacher resources pages include promotional graphics that you can download and customize to promote your event.
While we do sometimes return to the same destinations, the trips vary from year to year
Upcoming trips are always listed on our travel page. You can also stay up to date by subscribing to our culinary travel email list. If you have any travel related questions, please email [email protected].
In addition to plenty of personal benefits, joining any Culinaria supports the local communities we visit during the trip; supports Oldways’ mission and financially supports Oldways programs that teach heritage cooking in communities across the country.
The price of the trip does not include airfare. Travelers book their flights independently to best suit their preferences and their travel schedule. However, if there is a flight in the middle of the trip, the cost of that flight is included in the price of the trip.
Yes. When you register for your trip, please let our team know if you would like us to book additional nights for you at the hotel.
We let our travelers know who to contact to arrange cars to take our travelers directly from the airport to the hotel when they arrive, and back at the end of the trip—one less thing to worry about! However, in some locations, it is easier and less expensive to simply take a taxi from the airport to/from the hotel.
Yes. The supplemental fee will vary from trip to trip—please see the Registration Form for the trip you are interested in.
Yes, if the rooms are available, we are very happy to arrange for upgraded rooms. We’ll add the cost of the upgrade to your fee for the trip.
Please see our travel terms and conditions to see our detailed refund policy.
If Oldways must cancel a trip for reasons force majeure (such as the pandemic or war or natural disaster), Oldways will refund the registration in full.
At Oldways, we’re ensuring our trips will follow Covid-19 safety guidelines, and we require that all guests are fully vaccinated before joining us on a trip. Please see the questions above regarding cancellations.
Yes, there are always free mornings or afternoons and/or evenings built into the itinerary. Travelers or groups of travelers might choose to shop, nap, exercise, sightsee, or enjoy a meal on their own during this time. Please see the detailed itinerary for your trip to see when free time has been scheduled.
Yes. In addition to our own local knowledge, we work with our guides and contacts in the area to suggest places you will love. When you arrive, your Program Book will include the names and addresses of our favorite restaurants in the area for your free time.
All of the above. On our trips, we are joined by groups of friends, siblings and family groups, solo travelers, and couples.
Yes. Before we leave for the trip, we will ask you to let us know about your food allergies and restrictions, so that we can accommodate you during the trip.
There are no strenuous hikes, bike rides, or other forms of exercise scheduled during the trips, but travelers do spend much of the day on their feet. Most trips include a historical walking tour, as well as museum visits and other activities that include walking. If you are unable to walk comfortably for a couple hours, the Culinarias may not be for you. Please feel free to call or email and chat with us about your abilities.
Travelers are always free to choose not to participate in certain meals or activities (though we think you won’t want to miss a thing!). However, refunds and discounted registrations are not offered if you choose to skip a meal or activity.
Please visit the webpage for the trip you are interested in to find visa information.
On Day 1 of the tour, you should plan to arrive at the hotel in time for the Welcome Reception, usually around 6:30 or 7:00 PM on the first day. You may depart anytime on the day after the final dinner. If you decide to staylonger, we can suggest a guide or ideas for additional travel.
When it comes to the healthfulness of cheese, quality and moderation are key. Cheese provides a number of important nutrients such as protein, calcium and phosphorus, which help build and maintain strong bones. On the other hand, cheese can also contribute to saturated fat and sodium intake, and the calories in cheese can add up quickly. Not all cheeses are created equal, and the levels of nutrients can vary depending on the type. Traditionally produced cheeses, where raw milk from pasture-raised, grass-fed cows is fermented, may have further health benefits, as fermented foods are linked with healthy changes to the gut microbiome. However, many ultra-processed cheeses such as American cheese slices and cheese spreads are filled with hydrogenated oils, food colorings, emulsifiers and other unnecessary additives.
In a 2017 study published in the European Journal of Nutrition, researchers analyzed the eating patterns and health outcomes of thousands of adults across 15 studies, to see how eating different amounts of cheese relates to heart disease. They found that eating more cheese was related to a 10-14% lower risk of heart disease and a 10% lower risk of stroke than eating less cheese, and that the greatest benefit was associated with eating about 1 ½ ounces (40g) of cheese per day. However, keep in mind that this is less cheese than most US and European adults are currently eating, at 42.5g and 49g respectively.
For those who enjoy cheese, it is just one aspect of an overall healthy diet, including the Mediterranean diet, and is the perfect accompaniment to nutritious, plant-based foods that people don’t get enough of. Try shaving some Parmigiano-Reggiano or pecorino-style cheeses over a green salad, or enjoying a small piece of Gruyére AOP with fresh fruit for dessert.
Research suggests that when milk is broken down in the colon, it can create a compound (beta-CM-7) that stimulates mucus production. However, this theory has yet to be proven, as research on humans in real world situations has yet to find a clear link between dairy consumption and mucus production. A randomized controlled trial comparing soy beverages with dairy beverages found no difference in symptoms (postnasal drip, sinus congestion, breathing difficulty). Similarly, a large review of studies analyzing dairy and mucus found that although milk can make mucus and saliva “feel” thicker, current evidence does not suggest that milk and dairy cause increased mucus production. Research on dairy and asthma is inconclusive. One small study found that whole milk, but not skim or low fat milk, negatively impacted the pulmonary diffusing capacity (a measure of how the lungs transfer gas to red blood cells). However, other studies have found no impact on lung function in people with asthma, indicating that more research is needed to fully understand this relationship. (Note: If you are concerned that your diet might be impacting your symptoms, we highly recommend that you work with your healthcare team to find an eating plan that works for your specific needs.)
While cheese can be a part of healthy diet, not all cheeses are created equal. Nutrients can vary depending on the type and how it is made. Traditional and artisanal cheeses made using time tested techniques such as using raw milk or natural cultures and molds are delicious and preserve beneficial vitamins, minerals, and bacteria. However, many ultra-processed cheeses such as American cheese slices and cheese spreads are filled with hydrogenated oils, food colorings, emulsifiers and other unnecessary additives. In addition, the nutrient profile of cheese can differ depending on the type. Goat cheese, for example, is a healthy choice as it contains protein, calcium, iron, vitamin B12 and D. Goat cheeses can be fresh and light like many chévres made locally all around the world; bloomy-rinded like the cheeses from the Loire Valley in France and new American-made cheese following in these cheesemaking style; semi-hard like goat’s milk tommes or goudas; or even goat cheddars.
Other nutritious options include cow’s milk cheeses like cottage cheese, traditional cheddar, and queso fresco, and sheep’s milk cheese like pecorino-style cheese or Manchego and cheeses made in the Basque country.
Cheesemaking requires salt as an ingredient to enhance the flavor, control moisture, and prevent harmful bacteria growth. However, salt found in cheese is not a large contributor of sodium in the diet for most adults. In fact, more than 70% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods such as deli meats, breads and rolls, and prepared soups (CDC). But if you’re concerned about sodium intake, you can opt for fresher, less salty cheeses such as mozzarella (138mg/oz) or cottage cheese (115mg/oz). Check the nutrition facts label to see how much sodium is in one serving of the cheese. Recipes with cheese may also not require as much salt, so be sure to taste before seasoning.
Gluten is a protein found in some grains, including wheat, rye and barley. This means dairy products are naturally gluten-free. However, there is potential for processed cheese, cheese spreads or foods containing cheese to be mixed with gluten-containing grains or derivatives of gluten that are used as thickeners, emulsifiers, and gelling agents. It’s best to choose natural hard varieties such as cheddar, gouda, Monterey jack, or Parmigiano-Reggiano to be certain you’re avoiding gluten. It is also best to not buy pre-shredded cheese mix or processed parmesan, as many of those pre-packed cheeses may have anti-caking agents that could contain gluten.
Penicillium Roqueforti mold responsible for the veining in blue cheeses is normally inoculated on rye breads. Therefore, it is safer to check allergen lists before choosing a blue cheese. Other cheeses may also be gluten-free, but be sure to read the ingredient list or consult your doctor or dietitian if you’re unsure.
While all cheese contains lactose, some types have less than others. Lactose is higher in whey than in the curd, therefore cheese has less lactose than milk. After the making process cheeses have residual lactose, which is turned into lactic acid during the aging process, so the older a cheese is, the less lactose it contains. Hard, naturally-aged cheeses, such as cheddar and gouda, are generally well tolerated by those with lactose intolerance. In addition, cheese made from goat’s and sheep’s milk is often more digestible. The fat molecules in in these milks are significantly smaller than those in cow’s milk, making them easier for bodies to break down and reducing symptoms in people with lactose intolerance. Fresher cheeses, such as mozzarella, ricotta, or cottage cheese, tend to have more lactose than aged cheeses, and may be difficult to tolerate for people with lactose intolerance. That being said, everyone’s tolerance for lactose is different so it’s best to listen to your body and respond accordingly.
The Oldways Cheese Coalition does not have any specific recommendations or guidelines for cheeses made from nut sources. Most of Oldways’ plant-based recipes tend to focus on minimally processed, whole plant ingredients, rather than meat and cheese substitutes. We recommend reading through the ingredient list and nutrition facts label to make sure that the product meets your nutritional needs. We also recommend tasting, whenever possible, as the flavors and textures of cheeses from nut sources tend to vary widely.
Fiber (and water) are necessary to keep things moving along the digestive tract. However, unlike plant-based foods, cheese contains no fiber. High-fat, low-carbohydrate diets have been associated with bloating due to their low fiber content. The lactose in some dairy products may also be a culprit for bloating in certain populations. Aside from lactose intolerance, lactose is also a type of FODMAP, a carbohydrate associated with digestive symptoms in some patients with IBS. However, note that while all cheese contains lactose, some types have less than others. Fresher cheeses, such as mozzarella, ricotta, or cottage cheese, tend to have more lactose than aged cheeses (like gouda and hard cheeses), and may be difficult to tolerate for people with lactose intolerance. If you suspect that cheese may be causing you intestinal distress, keep a food and symptom diary, and then speak with your physician or registered dietitian.
Cheese can be a part of a healthful diet for patients with diabetes by providing important nutrients such as calcium and protein and making nutritious foods such as whole grains and vegetables more enjoyable. However, there are a few important considerations to note if you have diabetes. While cheese itself is a low-carb, low-glycemic food, it is often consumed with other foods that can impact your blood sugar, such as fruit, honey, and crackers. As with all foods, moderation is key.
During pregnancy, the mother’s immune system is weakened while the baby’s immune system is underdeveloped. This increases the risk of food poisoning, which can cause serious or even life-threatening health problems for both the mother and baby. Although Listeria, a harmful bacterium, is rare in raw and unpasteurized cheeses, Listeria is 20 times more likely to cause illness in pregnant women than other healthy adults. Therefore, the Dietary Guidelines for Americans advise that pregnant women avoid unpasteurized cheeses (including some types of Feta, queso blanco, queso fresco, Brie, Camembert cheeses, and blue-veined cheeses). However, there is no need to avoid raw or unpasteurized cheeses while breastfeeding.
The shelf-life of cheese depends on the type – the softer the cheese, the shorter it lasts. This is because softer cheeses contain more moisture, which makes it easier for bacteria to grow. Tightly wrapped hard cheeses can last in the refrigerator 6 months unopened and 3-4 weeks in after being opened. Soft cheeses such as cream cheese can last two weeks, while cottage and ricotta cheeses will only last a week or so once opened. Consult the expiration date on the package for further guidance, or speak with your cheesemonger about the best way to maintain its freshness. You can remove mold from hard cheeses by cutting a 1-inch square around it if the rest of the cheese was unaffected. If your cheese develops a rancid, off-smell or shows widespread growth of mold, that is a good sign that it’s time to throw it out.
Technically, you can freeze cheese, as freezing prevents the growth of harmful bacteria. However, freezing will change the texture of cheese, so you will want to take into consideration how the cheese will be used afterwards. For example, hard cheeses such as cheddar will become crumbly once thawed so it may be best used for recipes where the cheese will be cooked (such as a casserole). Soft cheeses like mozzarella can be frozen before the expiration date, but should be used as quickly as possible once thawed.
Many soft, fresh cheeses, such as cottage cheese (1g fat/oz) or ricotta (3g fat/oz) tend to be lower in fat than hard cheeses like parmesan-style (7g fat/oz), Swiss (8g fat/oz) or cheddar (9g fat/oz), although that is not always the case. Brie is a soft, aged cheese that happens to be higher in fat (8g fat/oz). For comparison, fresh mozzarella has about 6g fat/oz, as does feta. You can also use the nutrition facts label to better compare the amount of fat in different cheeses, and find the cheese that best meets your needs.
High fat cheeses such Cheshire (9g fat/oz) and Leicester (9g fat/oz) are good melters. However, there are other factors besides fat content that impact melting. Some high moisture cheeses such as mozzarella (6g fat/oz) melt better than lower moisture, higher fat cheeses like parmesan-style (7g fat/oz). Additionally, high acid cheeses, like Swiss-style (8g fat/oz) are typically not good melters.
Animal foods, like cheese, tend to be less environmentally sustainable than plant-based foods, like grains or legumes, as animals require more land, resources, and water to produce a smaller amount of food. The 2019 EAT LANCET report, which set specific targets for sustainable food production, recommends a target intake of 250g (about 9 oz) of dairy foods per day, of which cheese could certainly play a significant role. North Americans are currently exceeding this recommendation by about 45%. Cheesemaking practices vary widely from one producer to another, meaning that some cheeses may be more sustainable than others. Speak to the cheesemonger at your cheese counter or do online research, so that you can seek out dairy farmers who are good stewards of their land. There are also a number of certified organic cheeses available, which are required to meet certain standards that promote ecological balance and sustainability.
