Leena Watts
The Mediterranean diet is a way of eating inspired by the traditional foods and drinks of countries surrounding the Mediterranean Sea. It was popularized by Oldways, a food and nutrition non-profit, in 1993 as a response to the fat-phobic dietary guidelines of the time. The Oldways Mediterranean Diet is not a weight-loss diet but a lifestyle that promotes healthy eating and traditional ingredients. It emphasizes plant-based foods, healthy fats, and smaller portions of meat and dairy. The diet has been ranked as one of the healthiest and most delicious ways of eating by scientists and the public, with studies showing followers of the diet have lower risks of heart disease, stroke, diabetes, and age-related diseases.
| Characteristics | Values |
|---|---|
| Type of Diet | The Mediterranean Diet is not a "go on a diet" plan but a lifestyle based on traditional foods and drinks from countries surrounding the Mediterranean Sea. |
| Food Items | The diet includes an abundance of vegetables and fruits, herbs, seafood, olive oil, beans, and whole grains. It recommends smaller amounts of meat, dairy, and poultry, and occasional red meat and sweets. |
| Health Benefits | Studies have shown that the Mediterranean Diet is associated with lower risks of heart disease, stroke, diabetes, and age-related diseases. It has been named the Best Overall Diet by U.S. News & World Report and ranked highly for ease of following and health benefits. |
| Oldways' Role | Oldways, a nonprofit organization founded in 1990, introduced the Mediterranean Diet Pyramid in 1993 as an alternative to the USDA food pyramid. They promote traditional ways of eating and ingredients, challenging the conventional wisdom of low-fat diets. |
| Resources | Oldways offers a 4-Week Mediterranean Diet Meal Plan with recipes and guidance to help individuals adopt the Mediterranean lifestyle. |
Explore related products
$9 $18.99
What You'll Learn
The Oldways Mediterranean Diet Pyramid
The diet is characterised by an emphasis on vegetables, fruits, herbs, seafood, olive oil, beans, and whole grains. It recommends consuming smaller amounts of meat, using it as a garnish or side dish rather than the main course. This diet has been celebrated for its positive impact on the eating habits of Americans, with research indicating potential benefits for brain health, in addition to heart health and longevity.
The Oldways Mediterranean Diet has been ranked highly by US News & World Reports, sharing the number one spot for the Best Overall Diet with the DASH diet in 2024. It also ranked first in several other categories, including Best Diabetes Diets, Best Plant-Based Diets, and Easiest Diets to Follow. The diet has been recognised by prominent figures in the health industry, with Walter Willett, MD, DrPH, of the Harvard School of Public Health, acknowledging its foundation in solid science and its enduring impact on global public health.
Oldways offers a 4-week Mediterranean Diet Meal Plan, providing breakfast, lunch, and dinner recipes to help individuals adopt this style of eating. The plan is designed to guide individuals towards improved health and a Mediterranean lifestyle, showcasing the continued relevance of this traditional diet in the modern world.
Whole30 Diet: Nutritional Balance or Nutritional Deficit?
You may want to see also
Explore related products
Health benefits and risks
The Mediterranean diet is based on the traditional eating habits of people from countries like Greece, Italy, and Spain. It is often praised for its health benefits and has been studied by scientists for over half a century. The diet is rich in vegetables, fruits, herbs, seafood, olive oil, beans, and whole grains, with smaller amounts of meat.
Health Benefits
The Mediterranean diet has been linked to a reduced risk of several health conditions, including:
- Heart disease
- Stroke
- Diabetes
- Age-related diseases
- High cholesterol
- Gut health issues
- Mental health issues
- Inflammation
Risks
There do not appear to be any specific health risks associated with the Mediterranean diet. However, as with any diet, it is always advisable to consult a healthcare professional or nutritionist before making significant changes to your eating habits. This is especially important if you have any pre-existing health conditions or nutritional requirements.
Strategic Dieting: Cat Weight Loss Done Right
You may want to see also
Explore related products
Traditional Mediterranean foods
The Mediterranean diet is associated with major health benefits and has been named the Best Overall Diet by U.S. News & World Report since 2018. People living in the Mediterranean are some of the healthiest humans, and this goes beyond diet. The Mediterranean lifestyle is about taking the time to enjoy the moment and nourishing the body and mind.
The Mediterranean Diet Pyramid, created by Oldways in 1993 in partnership with the Harvard School of Public Health and the World Health Organization (WHO), is a healthier alternative to the USDA's original food pyramid. It reflects a way of eating that is traditional to the countries surrounding the Mediterranean Sea.
This diet is rich in gut-friendly fermented foods and yogurt and includes an abundance of vegetables and fruits, herbs, seafood, olive oil, beans, and whole grains. Meat should be consumed in smaller amounts, used as a garnish or a side dish rather than the main course.
Some traditional Mediterranean dishes include Greek salad, moussaka, shish kebabs, and fattoush salad. Eggplant Parmesan, also known as Melanzake alla Parmigiana in Italian, is another popular dish, often prepared gluten-free without breadcrumbs. Tabouli, a refreshing meze made with bulgur, fresh parsley, tomatoes, and lemon, is a perfect light summer food.
Koshari, the national dish of Egypt, is a great option for a cheap, filling, and flavorful meal. It is commonly found in food carts and restaurants and can also be easily made at home.
MM's Diet: A Deadly Treat for Mice?
You may want to see also
Explore related products
Oldways' mission and history
Oldways is a non-profit organisation dedicated to improving public health by promoting the joys of heritage-based diets. Since 1990, Oldways has helped people live healthier and happier lives by offering educational programs, resources, and recipes based on shared cultural food traditions from around the world.
Oldways focuses on traditional diets as cultural models for healthy eating. They have created and introduced five healthy eating pyramids: Mediterranean, Asian, Latin American, Vegetarian, and African Heritage. These pyramids have been used by millions of people worldwide and have been placed in homes, doctors' offices, supermarkets, and more.
One of Oldways' most notable contributions is the popularisation of olive oil, an essential ingredient of the Mediterranean diet. Twenty years ago, olive oil was considered an ethnic product, but through its efforts, Oldways helped change public policy and perception about fats. They moved from a fear of fats to a focus on healthy fats and influenced the government to change its guidance from low-fat to moderate-fat.
Oldways also founded the Chefs' Collaborative in 1993 to encourage local and sustainable foods. As a result, farmers' markets and local foods have become mainstream, improving the health of individuals, families, communities, and the planet. Additionally, through their Healthy Pasta Meal program and work with whole grains, Oldways helped stop the unbalanced low-carb craze, making pasta a popular and healthful food choice.
Oldways offers culinary tours that allow individuals to explore the rich culinary traditions of various cultures, such as African Heritage diets and Asian gastronomy. These tours aim to nourish the mind, delight the palate, and honour the history, resilience, and community behind the food traditions.
Iron's Vital Role in Your Diet and Health
You may want to see also
Explore related products
$11.97 $12.99
Mediterranean Diet resources
The Mediterranean diet has been named the Best Overall Diet by U.S. News & World Report since 2018. It has been studied for its health benefits for over half a century, and has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and frailty in older adults. The diet is based on the traditional eating habits in the countries bordering the Mediterranean Sea, and includes an abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally. It also includes fresh fruit for dessert, with sweets containing added sugars or honey eaten only occasionally, and wine consumed in low to moderate amounts, usually with meals.
Oldways, in partnership with the Harvard School of Public Health and the World Health Organization (WHO), created the Mediterranean Diet Pyramid in 1993 as a healthier alternative to the USDA’s original food pyramid. Oldways also provides a 4-Week Mediterranean Diet Meal Plan, which includes 28 days of breakfast, lunch, and dinner recipes to jumpstart your Mediterranean lifestyle.
Harvard Health Publishing provides a practical guide to the Mediterranean diet, with suggestions for how to incorporate Mediterranean diet foods into your daily menu. For example, whole-grain bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a little extra virgin olive oil, or a vegetable omelet made with mushrooms, spinach, and onions cooked in olive oil with crusty whole-grain bread.
The American Heart Association also provides an overview of the Mediterranean diet, noting that it is touted as one of the healthiest diets by many health organizations and dietitians. The AHA also notes that the Mediterranean and DASH diets have been proven to boost brain health as well as improve heart health.
Vegetarian HCG Diet: What to Eat and Avoid
You may want to see also
Frequently asked questions
The Mediterranean Diet is a lifestyle based on the traditional foods and drinks of the countries surrounding the Mediterranean Sea. It was introduced by Oldways, a food and nutrition non-profit, in 1993, as a healthier alternative to the USDA food pyramid.
No, the Oldways Mediterranean Diet is not a scam. It is based on more than half a century of scientific research into the health benefits of Mediterranean eating patterns. The Mediterranean Diet has been named the Best Overall Diet by U.S. News & World Report since 2018 and was ranked #1 Easiest Diet to Follow in 2025.
The key elements of the Oldways Mediterranean Diet include an abundance of vegetables, fruits, herbs, seafood, olive oil, beans, and whole grains. It also includes smaller amounts of dairy, poultry, and red meat. The diet is not about restricting certain foods but rather about enjoying a wide variety of naturally healthier options.
