The New Rules Of Mediterranean Eating

We dig into the latest research to bring you an update on the rules of Mediterranean eating, helping you navigate this proven hearthealthy plan in today’s world.

- Jessie Shafer

In the mid-20th century, at a time when heart disease had surpassed pneumonia and tuberculosis as the leading cause of death for both women and men, researchers studying the epidemic noticed a striking pattern: People in certain countries around the Mediterranean Sea, such as Italy and Greece, had very little heart disease compared to Americans.

The Seven Countries Study, led by Ancel Keys, examined the diet patterns in those countries, which were high in plant foods, including fruits and vegetables, whole grains, legumes, nuts and seeds, as well as red wine and hefty amounts of olive oil. Fish, poultry, dairy and eggs were eaten in moderate amounts, and red meat was a rare occurrence on the dinner plate.

The researchers also noted the habits of those in Mediterranean countries, such as eating with others, making lunch the main meal, little to no snacking, frequent daily walking and regular siestas.

While there were limitations to their study, Keys’ findings suceeded in bringing to light the eating patterns and lifestyle habits of 1950s and 1960s Italy and Greece, which would later form the basis of the Mediterranean Diet.

Over the last 60 years, much has been revealed about the affinities of a Mediterranean eating plan. In fact, the research is so hefty that we’ve given the rules of the Med diet an update, incorporating the best of what we now know about food choices, quality and sustainability to help you incorporate the wisdom of Mediterannean eating into modern-day life for optimal health and well-being for years to come.

1. EAT FULL-FAT DAIRY