What is the old ways Mediterranean diet?

In 1993, the nonprofit Oldways Preservation and Exchange Trust created the Mediterranean Diet Pyramid, based on the traditional eating patterns of Crete, Greece, and Southern Italy from the 1960s. This provides a definitive answer to the question: what is the old ways Mediterranean diet?

Quick Summary

This guide examines the core principles of the original Mediterranean diet, emphasizing whole, plant-based foods, healthy fats, and a communal lifestyle before the rise of processed foods. It contrasts these traditional practices with contemporary versions, highlighting the distinct historical context and original food pyramid.

Key Points

• Origin: The original diet was based on the traditional, plant-rich eating patterns of mid-20th-century Crete, Greece, and Southern Italy.

• Core Foods: The foundation consists of fresh fruits, vegetables, whole grains, beans, nuts, seeds, and extra-virgin olive oil.

• Protein Sources: Fish and seafood are consumed a few times a week, while dairy and poultry are moderate, and red meat and sweets are rare.

• Lifestyle Focus: It's a holistic lifestyle promoting daily physical activity and the social enjoyment of meals with others.

• Health Benefits: A consistent body of research links adherence to this dietary pattern with a lower risk of chronic diseases like heart disease, diabetes, and stroke.

• Sustainability: The plant-centric, local, and seasonal focus makes the old ways Mediterranean diet a highly sustainable eating pattern.

The historical context of the Old Ways Mediterranean diet

To understand what is the old ways Mediterranean diet, one must look back to the mid-20th century before the widespread Westernization of food systems. American epidemiologist Ancel Keys initiated the landmark Seven Countries Study in the 1950s, which first brought international attention to the health and longevity of people in certain Mediterranean regions, particularly those on the island of Crete. These communities exhibited remarkably low rates of heart disease, which Keys attributed to their traditional, primarily plant-based diets. The 'old ways' diet is not a single, monolithic plan, but rather an eating pattern observed across various regions that shared core characteristics shaped by local agriculture and traditions.

Unlike modern, calorie-focused diets, the old ways approach was a holistic lifestyle involving more than just food. It was defined by the availability of locally sourced, seasonal ingredients and a culture of sharing meals with family and friends. The term itself, coined based on these observations, captures a pre-industrial dietary heritage deeply connected to the environment and community.

The core principles of the old ways diet

The fundamental tenets of the old ways diet are rooted in simplicity, seasonality, and balance. These principles formed a blueprint for healthy eating long before modern nutrition guidelines. Adopting this way of eating meant basing meals on:

• Daily Activity and Social Connections: At the very foundation of the Oldways pyramid is not a food group, but an emphasis on daily physical activity and enjoying meals with others. The traditional lifestyle was active, involving more manual labor and walking, and meals were seen as social events to be savored.
• Abundant Plant-Based Foods: The diet is fundamentally plant-based. The largest portion of daily food intake comes from fruits, vegetables, legumes (like beans and lentils), nuts, seeds, herbs, and whole grains. These foods were typically consumed fresh and minimally processed.
• Extra-Virgin Olive Oil: Extra-virgin olive oil is the primary source of dietary fat, used for cooking, dressing salads, and dipping bread. Its rich monounsaturated fat content and antioxidants are central to the diet's health benefits.
• Moderate Fish and Seafood: Fish and seafood were staples, especially for coastal communities, typically eaten at least twice a week. These provide omega-3 fatty acids, which are beneficial for heart and brain health.
• Limited Dairy and Poultry: Dairy products, such as traditional artisan cheeses and yogurt, were consumed in moderate, often daily, portions. Poultry was also consumed moderately, while eggs were eaten a few times per week.
• Rare Red Meat and Sweets: Red meat and processed sweets were luxuries, consumed only sparingly or on special occasions. This starkly contrasts with many modern interpretations that may overemphasize or over-portion these items.
• Water and Wine: Water is the drink of choice throughout the day. Wine, for those who drank it, was consumed in moderation with meals.

Old Ways vs. Modern Mediterranean diet: A comparison

While the modern Mediterranean diet draws inspiration from the traditional one, lifestyle changes and food availability have led to significant differences. The table below highlights key distinctions.

Feature	Old Ways Mediterranean Diet	Modern Mediterranean Diet (often)
Food Processing	Emphasizes fresh, local, and minimally processed ingredients.	Allows for more processed foods and packaged items.
Sweets Consumption	Reserved for celebratory occasions only.	Sweets may be consumed more regularly, albeit in smaller amounts than a Western diet.
Dairy Consumption	Moderate amounts of traditional fermented dairy (yogurt, cheese).	Often includes a wider variety of dairy products and sometimes larger portions.
Red Meat Intake	Very low frequency, sometimes as little as once a month.	Typically limited to weekly or bi-weekly consumption.
Fats	Primarily extra-virgin olive oil.	Can include other sources like vegetable oils, though EVOO remains emphasized.
Lifestyle	Integral focus on physical activity and social dining.	Often focuses exclusively on diet, with lifestyle components being secondary recommendations.
Affordability	Historically, based on readily available and affordable local foods.	Can be perceived as expensive, depending on fresh and imported ingredients.

The proven health benefits of the old ways diet

Decades of research have shown that the traditional Mediterranean diet's holistic pattern offers significant health advantages. The combination of its core components, rather than any single 'superfood,' creates a powerful synergy for health. Some of the primary benefits include:

• Cardiovascular Health: The diet is renowned for its heart-protective qualities. High intake of monounsaturated fats from olive oil and omega-3s from fish, combined with a low intake of saturated fats and refined carbs, helps lower cholesterol and blood pressure, reducing the risk of heart disease and stroke.
• Reduced Inflammation and Oxidative Stress: The abundance of plant-based foods packed with antioxidants and phytochemicals combats inflammation and oxidative stress, which are underlying factors in many chronic diseases.
• Longevity and Healthy Aging: Numerous studies link adherence to the Mediterranean diet with increased lifespan and a lower risk of age-related cognitive decline, Alzheimer's, and other chronic conditions.
• Weight Management: The high fiber content from whole grains, fruits, and vegetables promotes satiety, helping manage body weight effectively without restrictive calorie counting.
• Improved Gut Health: The diet's rich fiber intake fosters a healthy and diverse gut microbiome, which is crucial for metabolic health and immune function.

How to incorporate the old ways into a modern lifestyle

Fully replicating a mid-20th-century diet is not feasible for most people today, but the core principles can be adopted to great effect. The goal is to move closer to the traditional, wholesome approach. Here are some actionable steps:

1. Prioritize plant-based foods by making vegetables, fruits, legumes, and whole grains the centerpiece of most meals.
2. Use extra-virgin olive oil as your main cooking fat and dressing, reducing your reliance on butter and other saturated fats.
3. Enjoy fish and seafood regularly, aiming for at least two servings per week.
4. Treat meat and sweets as special-occasion foods rather than daily staples.
5. Embrace the social and mindful aspects of eating by sharing meals with loved ones and slowing down to appreciate your food.
6. Get active daily, whether through walking, gardening, or other activities you enjoy.
7. Choose local, seasonal, and minimally processed foods whenever possible, honoring the traditional diet's connection to the land.

Conclusion

The old ways Mediterranean diet is far more than a simple meal plan; it is a time-tested lifestyle centered on wholesome, plant-based eating, healthy fats, community, and physical activity. While modern life has introduced many distractions, the core principles of the traditional diet remain a powerful and scientifically supported blueprint for improved health and longevity. By focusing on minimally processed foods and a balanced, mindful approach to eating, you can harness the enduring wisdom of the old ways for a healthier, more fulfilling life.

For more information on the diet's history and principles, the nonprofit Oldways organization is a great resource: Oldways: The Mediterranean Diet.

Frequently Asked Questions

What are the main differences between the old ways and modern Mediterranean diet?

The old ways diet emphasizes whole, minimally processed, seasonal foods, with very low consumption of red meat and sweets. The modern version often allows more processed foods and larger portions of meat and dairy, sometimes overlooking the integral lifestyle components like physical activity and social eating.

Is the old ways Mediterranean diet expensive to follow?

Traditionally, the diet was affordable because it relied on locally sourced, seasonal, and simple ingredients like grains, legumes, and vegetables. By focusing on these core principles and minimizing expensive items like red meat, it can be very budget-friendly.

How important is extra-virgin olive oil in the old ways diet?

Extra-virgin olive oil is the primary source of fat and is a crucial component of the diet. Its antioxidant and monounsaturated fat content is essential for many of the diet's health benefits, especially for heart health.

Does the old ways Mediterranean diet include meat?

Yes, but in very small quantities. Red meat was consumed rarely, perhaps only once a month or on holidays. Poultry and eggs were also eaten less frequently than in Western diets.

Is red wine a required part of the old ways Mediterranean diet?

No, wine is not required. For those who traditionally drank it, it was consumed in moderation with meals. Water was and remains the primary beverage. The health benefits are tied to the entire dietary pattern, not single components like wine.

Does the old ways diet require intense exercise?

No, the traditional lifestyle was more active by nature, incorporating more manual labor and daily walking. The pyramid emphasizes regular, moderate physical activity and movement as a fundamental component of health, alongside diet.

Can the old ways Mediterranean diet help with weight loss?

Yes, research indicates that the high intake of fiber from whole grains, fruits, and vegetables promotes satiety and helps with weight management. It is not a restrictive weight-loss plan but a sustainable pattern of eating that supports a healthy body weight.