Mediterranean Diet: Traditional vs Untraditional

Mediterranean Diet: The Mediterranean Diet is known as one of the healthiest ways to eat for people who want to include animal food products in their meals. But, due to food industry changes & lack of understanding, eating a traditional Mediterranean Diet may be a challenge.

In the most basic terms, a traditional Mediterranean Diet is a plant-forward way of eating that is based on whole, minimally processed foods, that are seasonal & locally raised or grown. These balanced & simple meals are prepared at home & shared socially with family & friends and include:

• Plenty of vegetables, fruits, legumes and whole grains

• Healthy fats, mainly from nuts & small amounts of olive oil

• Small to moderate amounts of fish and seafood

• Limited cow dairy and minimal red meat

• Herbs and spices instead of excess salt

• Fresh, home-cooked meals eaten socially

• Cooking method grilled, baked, stewed, sauted

The Mediterranean diet has evolved significantly over the past 75 years, shifting from its traditional roots to its untraditional & unhealthy modern interpretation.

Traditional (Then) versus Untraditional (Now):

Some of the most notable unhealthy changes of the Mediterranean Diet include:

1. Increased Processed and Packaged Foods

• Then: Meals were made from scratch with fresh, whole ingredients like vegetables, legumes, whole grains and locally caught fish & pastured raised animals.

• Now: There is a higher consumption of processed foods, including refined grains, packaged snacks and pre-made sauces, which can introduce unhealthy fats (seed oils), sodium and laboratory chemicals/additives/ingredients (e.g., pesticides, coloring, flavors, preservatives, antibiotics, hormones).

2. Reduced Legume and Whole Grain Consumption

• Then: Legumes (like lentils, chickpeas & beans) and whole grains (barley, farro, bulgur) were dietary staples, providing fiber and plant-based protein.

• Now: Many people opt for refined grains (white bread, white pasta) and eat fewer legumes, reducing fiber intake.

3. More Animal Products, Especially Dairy and Meat

• Then: Meat was consumed in small portions, often as a flavoring rather than a main dish. Dairy was used sparingly, with a preference for pastured-raised goat and sheep products.

• Now: There is an increase in red meat, poultry and dairy consumption, especially in Western interpretations of the diet, which can shift the fat profile from unsaturated to more saturated fats. The majority of these animal products are produced from animals that were raised in concentrated animal feeding operations (CAFOs).

4. Increased Olive Oil Consumption but Often in a Different Context

• Then: Olive oil was used in moderation, mostly in cooking and drizzling on vegetables, often with a high intake of fiber-rich foods.

• Now: Olive oil is sold & consumed in larger quantities, sometimes alongside processed or refined foods, reducing its original health benefits.

5. More Sugar and Desserts

• Then: Sweets were rare, often limited to fruit (fresh, dried), honey or occasional homemade treats.

• Now: There’s a higher intake of refined sugars from pastries, processed desserts and sweetened beverages.

6. Lower Physical Activity Levels

• Then: Physical labor, walking and daily movement were integral to life (e.g., walks after eating a meal).

• Now: A more sedentary lifestyle means that even a healthy Mediterranean Diet doesn’t have the same metabolic benefits when physical activity is reduced.

7. Higher Alcohol Consumption, Especially Wine

• Then: Wine was consumed in small amounts, often with meals and in a social context. Wine was made with limited ingredients (e.g. fruit, yeast, water).

• Now: Some modern interpretations encourage wine consumption but without the same moderation or meal context. Depending on the country & processing, there are between 70 to 100 substances that are used to make modern day wine.

8. Globalization and Food Availability

• Then: Diets were based on seasonal, local foods with minimal food waste.

• Now: Year-round availability of non-local produce and imported foods has shifted eating patterns, sometimes favoring convenience over tradition. Many plant & animal-food products contain additives/industrial-food chemicals.

9. Fast Food and Western Influence

• Then: Meals were home-cooked with simple ingredients.

• Now: Fast food and Westernized versions of Mediterranean dishes (e.g., cream sauces, deep fried foods, ultra-processed breads) have become more common, increasing calorie density and unhealthy fats. Dining at mediterranean restaurants or selecting mediterranean meals does not guarantee that the food you eat will be a traditional mediterranean meal.

10. Less Cultural Emphasis on Meal Structure and Communal Eating

• Then: Meals were social events, eaten slowly with family and friends.

• Now: Faster-paced lifestyles mean more meals are eaten alone, on the go, or in front of screens, affecting digestion and satiety cues.

Traditional Mediterranean Meals:

Consistently choosing to eat traditional mediterranean meals will support a healthy & healing mind, body, spirit & social network. Eating locally grown foods (when possible) & free from laboratory chemicals/additives/ingredients (e.g., pesticides, coloring, flavors, preservatives, antibiotics, hormones) is the best way to reap the benefits of this way of eating.

What do I eat?

I eat simple, whole, plant-based meals. I choose not to eat any animal-based foods & I avoid highly processed foods. This has helped me to maintain a lean body weight, healthy bloodwork values & normal blood pressure ranges. And, it gives me the fuel I need to do all the activities that I enjoy.