TEveryone knows it (and praises its virtues) but few – unfortunately – really follow it. Even in our country. Let’s talk about Mediterranean diet that’s right on November 16th 15 years ago was declared Intangible Cultural Heritage of Humanity by UNESCO. A goal that wanted to celebrate what is, not only, a healthy and sustainable dietary model, but also a set of knowledge, practices, traditions and values shared by Mediterranean communities, also recognized by FAO (Food and Agriculture Organization of the United Nations) and WHO (World Health Organization).
Mediterranean diet: known but little followed
Despite the now more than proven ones benefits and positive effects on human health and the planethowever, many recent studies have highlighted how adherence to the Mediterranean Diet is continuously decreasing, especially among the new generations.
«The most striking aspect of this phenomenon is that adherence is particularly declining in Mediterranean countries such as Greece, Italy and Spain. We have also observed an age gradient in membership for some time: that is, older people tend to follow this dietary model, while in boys the adherence is really very low” – he explains Marialaura Bonaccio Councilor of the Italian Society of Human Nutrition (SINU). Researcher in Nutrition Epidemiology, Epidemiology and Prevention Research Unit, IRCCS Neuromed, Pozzilli, Isernia.
Mediterranean diet: why do few people follow it?
The causes? Different and partly related also to the transformations of society in recent years. Cultural and environmental differences have had an impact, changes in agricultural economies and food policies and poor availability of fresh and accessible food, compared to a real one explosion of the offer of ultra-processed foods, easily available, but poor in nutritional value. Added to all this are global trends such as urbanisation, the increase in food insecurity, migratory flows and much more.
«Among the peculiar characteristics of the Mediterranean Diet there is undoubtedly that of take time to prepare meals – explains Dr. Bonaccio. – Adhering to the Mediterranean model does not just mean favoring fruit and vegetables as we often tend to think. The Mediterranean one is one diet that includes a whole series of good habits to know and respect which may seem complex but what they are those that allowed her to obtain prestigious awards over the years. Following it requires more than that good organization, even of time». In a society like the current one, always in a rush, is following the Mediterranean Diet impossible? With a little forethought and a little effort, no. To demonstrate this, on the occasion of the fifteenth anniversary of UNESCO recognition, the Italian Society of Human Nutrition (SINU) wanted to provide some simple and practical advice For follow the Mediterranean model more easily and saving time.
What should never be missing in the pantry
First rule: to cook healthy dishes, according to traditional Mediterranean recipes, there are some essential foods that do not they should never be missing in your home pantry. Among these, extra virgin olive oil, peeled tomatoes, dried or jarred legumes, preferably in glass, wholemeal pasta and rice, spelled, cereals, spices such as oregano, basil, rosemary.
«However, let us always keep in mind that the Mediterranean diet is not just a set of foods – explains Dr. Bonaccio – but it works above all by combination. This means that the nutritional power of a food often comes from how we combine it during meals». Which pairings should you bet on? For example, complex carbohydrates like pastajoined to the fibers of legumes. Or again tomato puree always seasoned with a drizzle of extra virgin olive oil which helps the absorption of lycopene. Just like lean proteins such as white meat or fish always combined with a vegetable side dish.
Pay attention to the shopping list
To follow the Mediterranean model, it is also good organize your weekly shopping list. The advice is to give priority to fresh and seasonal fruit and vegetables, oily fish (anchovies, mackerel, sardines), plain yogurt, eggs, white meats, fresh cheeses (e.g. mozzarella, ricotta), wholemeal or cereal bread. When possible, it is better to favor local and short supply chain products, to support the local economy, reduce the environmental impact of transport and guarantee greater freshness and quality of food. «And above all better to think about a prudent weekly expense rather than going to the supermarket at the mercy of necessity, then giving in to the impulse to take unnecessary or unhealthy foods” – underlines the expert.
Mediterranean diet: the anti-stress and time-saving weekly menu
And as for the age-old question of ‘What am I cooking today?’. The ideal – suggest the SINU experts – is plan a personalized weekly menu. How to do it? «The strength of the Mediterranean Diet is also that of do not ban any food: there are no foods to avoid and not even superfoods with miraculous powers – explains Dr. Bonaccio. – You can eat a little of everything, paying attention to the quantities and weekly rotation of the different foods. In this sense it can be helpful print and put the representation of the new Food Pyramid in the kitchen which offers easy-to-follow indications on the frequency of consumption of different foods.” Last May, SINU published a new graphic version of the now very famous Food Pyramid, which places greater emphasis on plant foods such as fruit, vegetables and legumes, while promoting whole grains, extra virgin olive oil and regular physical activity. The new version also recommends moderation in the consumption of red meat, cured meats, sugars, salt and alcohol, favoring local and seasonal products for greater sustainability.
The graphic representation of the new Food Pyramid. Source: © Italian Society of Human Nutrition, 2025. All rights reserved. Any use without prior express authorization is prohibited.
Rediscover traditional recipes
When you’re out of ideas on what to bring to the table, too draw on the traditions of the past can be helpful.
«Our tradition is rich in many typical recipes, handed down from generation to generation – underlines the expert – each region has its own. The old-fashioned dish that everyone agrees on and what should we bring to the table more often today? Definitely pasta and legumes which, combined with a portion of vegetables, can become a well-balanced and satiating single dish.”
Single dishes (and double doses) to save time
Aim for single dishes containing all the necessary nutrients it is in fact another sound and smart strategy, since it allows you to reduce the number of pans to use, shortens preparation and cooking times and allows you to save energy and water, also contributing to a more sustainable lifestyle. Another idea to reduce time and effort? Cook in double batches. Legumes, rice, cereals or vegetables are in fact foods that require long preparation and cooking. That’s why cook one larger quantity to then be stored in the refrigerator or freezer, preferably in glass containershelps to optimize time and always have healthy dishes available – explain the SINU experts.
The household appliances allied to the Mediterranean Diet
If rediscovering ancient traditions can be a valid strategy to return to eating as healthy as we once were, use it Modern technologies can make everything easier. Taking advantage of appliances such as the air fryer to prepare crispy vegetables without oil, the pressure cooker for legumes ready in 30 minutes or the food processor for chopping, kneading, blending, is certainly helpful. «Always keeping in mind – recommends Dr. Bonaccio – that the nutritional properties of what we eat also depend on the cooking methods we choose. In general High temperatures which increase the formation of acrylamide are not recommendedpotentially toxic substance. Baking can be a good solution as well as baking pan with a drizzle of EVO oil good quality, given that a share of good fats however, it is always included in the Mediterranean Diet.”
Make way for spices
Another useful tip, always keep some spices within reach of the stove«important because they allow us to reduce salt – explains the expert – but also because they often have interesting nutritional properties. It has been demonstrated, for example, that the consumption of chili has a protective effect on long-term cardiovascular risk.”
The time-saving tip? Onion, garlic, parsley, celery and carrot, can be chopped and stored in the refrigerator or freezer to be ready to use as a perfect mix to give more flavor to dishes in just a few seconds.
Mediterranean diet: how (and why) to teach it to children
While practical organization certainly makes a difference, it alone is not enough. «Today, what undermines adherence to the Mediterranean Diet is not only the lack of time but also the total absence of sharing meals which instead is a fundamental aspect of this dietary model – highlights Dr. Bonaccio. – Cooking and eating all together, involving children in the preparation of meals is very important to educate even the littlest ones to consume healthier foods and maintain a healthy diet over time.” Especially in the face of data such as those highlighted by the latest UNICEF report, “Feeding Profit: How Food Environments are Failing Children”, according to which in 2025, obesity, favored both by incorrect eating habits and by poor physical activity children and adolescents between 5 and 19 years old, reached 9.4%exceeding for the first time the number of low-weight minors, which stands at 9.2%.
The power of conviviality
«We must not forget that eating together, with family or friends, has many benefits – concludes the expert – because it slows down the pace of meals and improves the quality of nutrition and psychological well-being. If no one has lunch at home these days, let’s at least try to focus on dinner even if we try bring the times forward a little so from have more time to be together in family and truly rediscover the value of ‘Mediterranean’ sharing».