The Mediterranean Diet is a way of
eating that is common among the coastal
areas of Greece, Italy and Spain. It
hasn’t changed much over the years, but
it’s recently gotten a great deal of
attention from the medical community,
nutrition professionals, the media and
dieters. It isn’t new science and it isn’t
rocket science. It isn’t about counting
calories, measuring grams or combining
foods in just the “right” way at just the
“right” time. The Mediterranean Diet
isn’t just about what the Mediterranean
people eat, but about how they eat.
What the Mediterranean
People Eat
The Mediterranean diet focuses on:
-Fresh vegetables and fruits
-Whole grains
-Seafood and fish
-Beans and legumes and nuts
Dairy products don’t figure very
prominently in the diet and olive or
canola oil is preferred over butter.
The Mediterranean people season their
food with herbs (preferably fresh) far
more than they do salt, so the
Mediterranean diet is very low in
sodium.
Red meat, pork and even poultry are far
more uncommon in the daily diet than
Americans are used to. Red meat is
featured as an entrée perhaps three or
four times per month. Vegetarian and
seafood-based dishes are much more
common, with poultry coming in at a
distant third.
Grains are often eaten in the form of
legumes and beans, but the
Mediterranean people also enjoy their
bread. However, they choose dense,
whole-grain breads and artisanal loaves
with wonderful texture and flavor.
This daily diet is rich in vitamins,
healthy fats, good fiber and antioxidants.
It’s also loaded with variety and flavor.
However, the way the Mediterranean
people eat is probably almost as
important as what they’re eating.
How the Mediterranean People Eat
They love and celebrate each ingredient
for its flavor, texture and healthful
goodness. Dishes are prepared simply
and with a few carefully chosen
ingredients, so that each one can be
enjoyed for what it brings to the dish.
They Eat Locally
They focus on freshness. As in many
European cultures, the Mediterranean
diet is based on what’s available
locally, in season and freshly picked.
Most people, even city-dwellers, have a
pot of tomatoes on the terrace or a
kitchen sill lined with tiny clay pots of
herbs. Produce that isn’t grown at home
is purchased from people who do grow
it at home, at the local farmer’s market.
This focus on freshness extends to fish
and seafood as well. Because the
Mediterranean diet is based on the diet
of a coastal people, seafood is a
mainstay. Fresh fish, mollusks and
shellfish are everywhere and the fresher
the better.
They Eat Seasonally
Because of this love for the freshest of
ingredients, the Mediterranean people
eat seasonally. Tomatoes and melons are
cause for a summer celebration.
Asparagus and baby lettuces signal the
beginning of spring. Pumpkin and winter
squash are for cozy autumn evenings.
Because so much of their food is bought
from local growers and purveyors, the
people of the Mediterranean eat
seasonally by default. Every food is
loved and savored in its proper time.
They Eat Purposefully and Joyfully
The Mediterranean people, like the
French and inland Italians, are very
purposeful eaters. They eat to celebrate
and they eat to celebrate food itself.
They love to socialize and talk during a
meal, but they seldom read, watch
television or work while they eat. When
they eat, they do so consciously. They
actually smell and taste their food.
