The Mediterranean diet, for a healthy lifestyle

Alimentation Mode de vie
La diète méditerranéenne, pour un mode de vie sain
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What is the Mediterranean diet?

The Mediterranean diet is the traditional eating pattern followed by the inhabitants of the olive-growing areas of the Mediterranean basin. Although there is no single definition of the Mediterranean diet, it is generally characterized by a high consumption of plant-based products including olive oil, grains, fruits, vegetables, legumes, nuts, seeds, herbs, and spices, and a limited consumption of fish, dairy products, poultry, eggs, and meat.

The Mediterranean diet is not a diet in the strict sense. It is a lifestyle, a holistic approach to eating based on cooking fresh foods and the pleasure of eating well.

Mediterranean diet and health

The Mediterranean diet is best known for its health benefits. Indeed, studies observe a low incidence of cardiovascular diseases, certain types of cancers, and other chronic diseases, as well as a longer life expectancy among populations following a Mediterranean diet. It is therefore a lifestyle that can help prevent cardiovascular diseases, increase life expectancy, and promote healthy aging.

The Mediterranean diet, a way of life

In November 2010, the United Nations Educational, Scientific and Cultural Organization (UNESCO) inscribed the Mediterranean diet on the Representative List of the Intangible Cultural Heritage of Humanity. This highlights the cultural importance of the Mediterranean diet, which is much more than just a dietary model as its name suggests. Indeed, the word diet comes from the Greek diaita meaning way of life. Furthermore, in its declaration, UNESCO defines the Mediterranean diet as "a set of skills, knowledge, rituals, symbols, and traditions concerning cultures, harvests, gathering, fishing, animal husbandry, conservation, processing, cooking, and especially the way of sharing the table and consuming food." Beyond the foods it comprises, the Mediterranean diet is a true way of life whose benefits affect not only health but also the environment and culture.

The 10 basic recommendations of the Fundación Dieta Mediterránea

The Fundación Dieta Mediterránea, based in Barcelona, Spain, is a non-profit organization created in 1996 by the Association for the Development of the Mediterranean Diet (Asociación para el Desarrollo de la Dieta Mediterránea). The foundation promotes research on the Mediterranean diet related to health, history, culture, cuisine, agriculture, and the environment. It also ensures the preservation of the common heritage of Mediterranean populations including lifestyles and habits (e.g., agricultural practices, cooking, eating, regular physical activity, etc.). It collaborates with other institutions, research centers, universities, companies, and producers at national and international levels, disseminates study results, and promotes the Mediterranean diet among different populations. Finally, the foundation also offers 10 basic recommendations for a Mediterranean diet that is simple and good for health.

  1. Use olive oil as the main source of added fats

Olive oil is a staple ingredient in Mediterranean cooking and is the main source of added lipids. It is rich in unsaturated fats, especially monounsaturated fats, which are beneficial for health and help prevent cardiovascular diseases. Other sources of unsaturated fats also play an important role in the Mediterranean diet such as seeds, nuts, and fatty fish.

  1. Consume plenty of fruits and vegetables

Fruits and vegetables are an important source of vitamins, minerals, antioxidants, and fiber. Due to their high content of antioxidants and fiber, they can help prevent various diseases such as cardiovascular diseases and certain cancers.

  1. Consume bread and other grains daily

Grains are an important source of carbohydrates, which provide the energy needed for daily activities. However, it is important to remember that whole grains provide more nutrients, including more fiber, vitamins, and minerals than refined grains.

  1. Choose fresh, local, and minimally processed foods

Within the Mediterranean diet, it is important to consider the seasonality of products. Not only for the environment but also for health and taste. Indeed, products are at their best in terms of nutrients, aromas, and flavors when they are in season.

  1. Consume dairy products daily, mainly yogurt and cheese

Dairy products are excellent sources of protein, vitamins, and minerals. Moreover, fermented dairy products, such as yogurt and kefir, are associated with several health benefits due to the probiotics they contain. Probiotics are living microorganisms that help maintain the balance between good and bad bacteria in the colon. They also contribute to the proper functioning of the immune system and promote food digestion.

  1. Consume red meat in moderation and processed meat in small amounts

Meat contains protein, iron, and B vitamins, but also fats, mainly saturated fats. Excessive meat consumption is not beneficial for health. Indeed, the World Health Organization (WHO) has classified red meat as potentially carcinogenic and processed meat as carcinogenic. It is therefore recommended to consume meat in small quantities and as a side dish or garnish on a plate based on vegetables and whole grains rather than as the main element.

  1. Consume fish abundantly and eggs in moderation

It is recommended to consume fatty fish at least once or twice a week. Fatty fish such as mackerel, sardines, and salmon contain polyunsaturated fats, omega-3s, which have protective properties against cardiovascular diseases. Eggs contain protein, vitamins, and minerals. They are a good alternative to meat and fish.

  1. Eat fruit as a daily dessert and consume sweets, cakes, and pastries occasionally

Fruits are nutrient-rich foods and should be the usual dessert before sweets and pastries. They are also a good option for snacks.

  1. Drink water daily

Water is an essential element in the diet and is the beverage par excellence of the Mediterranean diet. As for wine, it is consumed in moderation and generally during meals. Wine is a traditional element of the Mediterranean diet that can have beneficial effects on health if consumed in moderation and as part of a balanced diet.

  1. Engage in daily physical activity

Staying fit and practicing daily physical activity adapted to our abilities is essential to remain healthy. Indeed, physical activity is just as important for health as eating well.

The Mediterranean diet pyramid

The food pyramid proposed by the Fundación Dieta Mediterránea provides a clearer idea of the content of the Mediterranean diet, but also of the habits and values that characterize it.

 

At the base of the pyramid are water and infusions, but also the values and habits that are at the heart of the Mediterranean diet. These include daily physical activity, rest, conviviality, biodiversity and seasonality, traditional and local products respectful of the environment, and culinary activities. Then, all the following levels succeed in order of frequency of consumption: at each main meal, daily, and weekly. According to the pyramid, the basic elements of main meals are fruits, vegetables, whole grains, and olive oil. Next come nuts and seeds, herbs and spices, and dairy products. Finally, fish and seafood, legumes, lean meat, eggs, potatoes, red and processed meat, and sweets complete the pyramid. Wine is recommended in moderation respecting customs, as are portions which are based on frugality and local habits. Therefore, there are no specific portion sizes or quantities for each food. Each individual adapts quantities according to their needs.

Conclusion

In conclusion, the Mediterranean diet is a true way of life that goes beyond the foods it comprises. Its health benefits cannot be attributed to a single factor. What should be retained from this lifestyle is the importance given to plant-based foods, minimally or unprocessed (See article: Processed foods and the NOVA classification), seasonal and local, culinary activities, conviviality, and daily physical activity. Habits and values applicable everywhere and beneficial for human health as well as the environment.

References

 

Article written by:

Marie-Noël Marsan, written in 2022.

Tags: Alimentation, Mode de vie

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