The new Mediterranean diet

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For centuries, the various peoples of the Mediterranean Basin have enjoyed a rich and varied diet with common features between them. That’s the origin of what we call today Mediterranean diet.

Rich in cereals, legumes, vegetables, local and seasonal fruits, seeds and nuts, and with olive oil as its star. And also, but more moderately, fish, seafood, poultry, eggs, red meat and dairy.

 

Undoubtedly, the cultural legacy left by our ancestors’ diet is a treasure for our present and a value for the future. 

But health officials warn that cases of obesity are on the increase, especially amongst children, and cardiovascular diseases remain a major cause of death in our country.
Clearly, quantity changes quality. The Mediterranean diet can boast some local products of high nutritional value. However, the right combination and proportion in accordance to each person’s needs is essential.

 

This leads us to question the current model of Mediterranean diet and its proportions for each food group.

• Cereals: Our primary source of complex carbohydrates and fiber. The current model mainly promotes the consumption of bread, pasta and rice, when the Mediterranean diet has for centuries also enjoyed a variety of whole grains such as rye, millet, oats or barley.
• Vegetables and fruits are essential for disease prevention and for the optimal functioning of our body. So its consumption should be higher still.
• Protein: The consumption of vegetables and fish should be a priority over other protein sources such as red meats, which have more saturated fat.
• Dairy: The current Mediterranean diet recommends 2-4 servings a day, when dairy has had a discreet role throughout history in the Mediterranean. I personally recommend other foods to obtain calcium and probiotics (see article "Dairy").
• Nuts and seeds: Seeds are not even mentioned, and nuts should have more weight in the diet because they provide us with a long list of nutritional health benefits.

 

Mediterranean populations have evolved greatly in the last century. There has been a change in lifestyle, diseases, resources, etc. Today most of the population is sedentary. Currently, people’s nutritional needs are not the same as sixty years ago, let alone a hundred.

The Mediterranean diet should constantly evolve; it must evolve as does our society. It must adapt to the real needs of the current population. It must go in favor of our population and not of commercial or food industry needs. 

 

The new Mediterranean diet should contain:

• More vegetables and local, seasonal fruits.
• More whole grains and less refined or processed ones like bread.
• More legumes and fresh fish and less red meat and game.
• Seeds, nuts and good quality olive oil.

 

And then we could no doubt talk about one of mankind’s greatest treasures.