Lecture Notes: The Mediterranean Diet

Introduction

• Researchers in the 1940s and 50s studied eating habits.
• Found Koreans scientific data in Crete, noting longer lifespans compared to North Americans.
• Attributed longevity to the Mediterranean diet.

The Concept of "Diet"

• "Diet" from Greek "diite" meaning balanced living.
• Bread, wine, olive oil (Mediterranean Triad) are key components.
  • Significant in Greek-Roman culture and Catholic Church rituals.

Geography and History of the Mediterranean

• Mediterranean, called "Mare Nostrum" by Romans, is the largest enclosed sea.
  • Links Europe, Africa, and Asia and includes 25 countries with 473 million people.
• The diet evolved over centuries with knowledge passing through generations.
• Historically attracted people from droughts, conflicts, hunger to fertile areas.
• Rivers were routes for spreading monotheistic religions.
• Significant contributions in sciences and arts originated here.
• In Portugal, Algarve is noted for its peak Mediterranean lifestyle.

UNESCO and Cultural Recognition

• The Mediterranean diet is recognized as "Heritage of Humanity" by UNESCO.
• Covers seven countries and emphasizes:
  • Community, Sustainability, and Health.

Health and Sustainability

• WHO endorses it as an excellent way of eating.
• Studies link the diet to disease prevention.
• FAO promotes sustainable diets:
  • Less water use, reduced carbon footprint, biodiversity preservation.
• Emphasizes hospitality, neighborliness, intercultural dialogue, creativity.

Principles of the Mediterranean Diet

1. Frugality: Simplicity that preserves nutrients.
2. Plant-Based Focus: More plant origin foods, less animal origin.
3. Local, Fresh, Seasonal: Consumption of local produce.
4. Olive Oil: Primary source of fats.
5. Moderate Dairy: Limited dairy consumption.
6. Herbs Over Salt: Use aromatic herbs over salt.
7. Fish Prevalence: High fish, low red meat consumption.
8. Moderate Wine: Wine with meals, in moderation.
9. Hydration: Drink water throughout the day.
10. Communal Eating: Value eating together for family and community identity.

Conclusion

• The Mediterranean diet is important for health and cultural heritage.
• A plan exists to safeguard and transmit its values to future generations.
• Responsibility lies with everyone to continue this tradition.