Investigating the Mediterranean diet...

The Mediterranean Diet is a lifestyle that considers all aspects of food, from its production to its consumption, incorporating the knowledge, tradition, and habits that characterize the population of the Mediterranean area.

The Fundamental Principles of the Mediterranean Diet

These aspects characterize a precious cultural heritage, which in 2010 was recognized and included in the UNESCO list as an Intangible Heritage of Humanity for Italy, Spain, Greece and Morocco. In 2013, this recognition was also extended to Cyprus, Croatia and Portugal.

Through this protection we want to preserve the idea of the community that revolves around food and the approach that we should take, underlining the importance of knowing traditions, passing them down from generation to generation as fundamental know-how for dealing with daily life, respecting local specialities, gastronomic preparations and events aimed at valorising them (festivals, parties) in which the social aspect of food is valorised, around which a community is found. Another important aspect is represented by the sustainability of the Mediterranean Diet, which is fundamental to consider.

The model we are referring to, studied around the 1950s by Ancel Keys, is proposed as a healthy model, characterized by the ability to prevent numerous pathologies, including cardiovascular diseases, which represent the leading cause of death in the world.

The World Health Organization and FAO also support this model, which has demonstrated beneficial effects on human and environmental health.
Despite this, unfortunately, there is a great divergence from the proposed model, also due to changes in lifestyle, social organisation, variations in working contexts, and radical changes in socio-economic conditions. Therefore, it is of fundamental importance to support the return to the Mediterranean model by promoting its knowledge.

scientist-analysing-substances
In relation to food choices, the importance of using mainly locally produced plant-based foods while respecting seasonality is underlined by:
Consuming fruits, vegetables and whole grains regularly at main meals
Consuming Extra-virgin olive oil as a seasoning fat
Use herbs and spices to flavour food, rather than salt
Consuming nuts and oil seeds, as a protein and good fat source
Eat low-fat dairy products, which provide calcium and proteins
Alternate sources of protein foods, preferring legumes, fish and eggs to meat (white and red), and avoiding processed meat
Reduce the consumption of sweets, sources of saturated fatty acids and simple sugars
Limit processed and ultra-processed food

Mediterranean Diet PYRAMID

The Mediterranean diet is graphically represented by the Mediterranean Diet pyramid, which helps to identify immediately which foods should be eaten every day, placed at the base, and which ones should be eaten in moderate amounts as you go upwards.

mediterranean-pyramid-T4ML
Tool4medlife

Mediterranean Diet Cornerstones

Lifestyle (Regular physical activity, Adequate rest, Conviviality, Biodiversity and seasonality, Traditional, local, eco-friendly products, Culinary activities)
Prevention of chronic diseases and promotion of long-term well-being
Vegetable-origin food
Low consumption of saturated fatty acids
Sustainability
What We Do

Healthy Food for Good Growth

Numerous scientific studies show that following a Mediterranean diet is associated with improved cardiovascular health, a lower risk of developing type 2 diabetes, obesity, and certain cancers. The positive effects result from the synergy between nutrients:

The monounsaturated fatty acids and polyphenols in olive oil support heart health by reducing LDL cholesterol levels and blood pressure.

Antioxidant and anti-inflammatory compounds found in fruit, vegetables and fish help maintain cognitive function over time.

The high fibre content and low glycaemic index of many plant foods help keep blood sugar levels stable.

Tool4MEDLife

The Mediterranean Diet Pattern represents a balance between taste and health, offering an approach to nutrition that is both traditional and sustainable.

The Tool4medlife project aims to encourage the adoption of healthy lifestyles and nutrition, which represent a sustainable and democratic solution to improve people’s physical and mental health.

Starting by analyzing the influence on healthy eating practices, through research on targeted regions’ food habits and to better understand the connection between physical and mental health and dietry patterns. Studying and designing new and healthy foods derived from extra virgin olive oil and dairy products, aiming to enhance sustainability, nutritional quality, acceptability, accessibility, and attractiveness. Developing tailored educational strategies to improve adherence to the Mediterranean Diet and increase awareness of healthy eating behaviors.

Bibliography
- Bach-Faig, A., Berry, E. M., Lairon, D., Reguant, J., Trichopoulou, A., Dernini, S., Medina, X.M., Battino, M., Belahnes, R., Miranda, G. and Serra-Majem, L. (2011). Mediterranean diet pyramid today. Science and cultural updates. Public health nutrition, 14(12A), 2274-2284.
- Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean diet: a literature review. Nutrients, 7(11), 9139-9153.
- Serra-Majem, L., Tomaino, L., Dernini, S., Berry, E. M., Lairon, D., Ngo de la Cruz, J., Bach-Faig, A., Donini, L.M., Medina, M., Belahsen, R., Piscopo, S., Capone, R., Aranceta-Bartrina, J, La Vecchia, C., and Trichopoulou, A. (2020). Updating the mediterranean diet pyramid towards sustainability: Focus on environmental concerns. International journal of environmental research and public health, 17(23), 8758.
- Serra-Majem, L., & Medina, F. X. (2020). Mediterranean diet: A long journey toward intangible cultural heritage and sustainability. In The Mediterranean Diet (pp. 13-24). Academic Press.
- FAO and WHO (2019). Sustainable healthy diets – Guiding principles. Rome.