Estimated reading time: 7 minutes

by Sofia Vatnik

The Mediterranean lifestyle has gained popularity for its numerous health benefits, including a reduced risk of cardiovascular disease, diabetes, and certain types of cancer, as well as improved mental well-being. It emphasizes the consumption of healthy fats from nuts, oils, seeds, and fish, as well as plant-based and lean protein sources, fruits, and vegetables. While often referred to as the Mediterranean “diet,” it’s more accurately described as a lifestyle. The countries in reference include Italy, Southern France, Greece, Spain, Morocco, Egypt, and Lebanon.

This past semester, I had the privilege of taking a course called “Mediterranean Food and Culture.” After the semester concluded, the class embarked on a 10-day trip to Italy, immersing ourselves in the region’s food choices and living patterns. This experience provided us with valuable insights that we can incorporate into our own lives to enhance our health and well-being. I’d like to share my knowledge with you. 

Longer meal times

In the US, we often hurry and rush our meals. However, science has shown that eating food more slowly allows for better absorption and offers more benefits. In Italy, for example, courses are served gradually, with time between each to digest and socialize with those you are eating with.  Socialization is crucial during meals, which contributes to the slower pace of the mealtime experience. This mindful approach enhances our mental and emotional well-being. By being mindful of our meal pace, we can better listen to our bodies’ fullness and hunger cues.

In restaurants, waiters rarely bring the check until you ask. In contrast, in the US, the check is often given when the waiter notices you’re almost finished with your meal. Many businesses also close for a few hours during the day for lunch, ensuring their employees have a restful meal.

Next time you’re having a meal, whether alone or with others, try to be more mindful. Set aside sufficient time, put away electronics, and prioritize connection.

Physical activity does not need to happen in a gym

In the US, many people make time for exercise classes or gym visits. While this can be beneficial for some, it can be challenging to fit it into our hectic schedules. In contrast, a key aspect of the Mediterranean lifestyle is incorporating physical activity into one’s daily routine. For instance, they walk to work, school, or the grocery store. Carrying groceries can be seen as a form of resistance training, similar to walking with weights. During these walks, people often catch up with friends or family on the phone, providing an opportunity to relieve stress. 

In the summer months, there are numerous opportunities to get moving while socializing, such as walking, hiking, swimming, gardening, paddleboarding, or kayaking.

A different approach to coffee

We are accustomed to large coffees, often with ice and various flavors. Many Americans sip their coffees throughout the day, on the go, while working, driving, or walking. In contrast, coffee consumption in the Mediterranean is rarely on the go. In Italy, people stand at a bar in a coffee shop and enjoy their coffee as a quick break. Cappuccinos and coffees with milk are consumed in the morning before 11 am. After meals, many Italians have two more “coffees” or shots of espresso, but never during meals. Coffee is considered a digestive aid in Italy and is therefore consumed after meals.

Splitting our coffee consumption into two or three smaller doses instead of one or two lingering doses may help avoid a mid-day fatigue crash. The way we drink our coffee is a personal experience, but learning about others’ coffee habits can make us curious and encourage us to reevaluate our own.

Tastier product

The produce and ingredients seem to taste better abroad. Why is that? There are often stricter food and agricultural regulations in other countries, which results in less processed food and a greater focus on eating local foods that are in season. For example, in Italy, the season for artichokes, asparagus, and strawberries runs from March to May, and I enjoyed all three foods during my visit in late May. Additionally, each region has its own unique food production. For instance, Parmigiano Reggiano is exclusively produced in the Emilia-Romagna region in Italy. The production of this cheese is protected by a DOP (protected design of origin) designation, meaning that no other region can legally claim to produce Parmigiano Reggiano. The same applies to balsamic vinegar made in Modena, Italy.

While the United States cannot alter its soil or produce Parmigiano Reggiano, we can strive to consume the fruits and vegetables that are in season. You can find these seasonal produce items at farmers’ markets or visit local farms.

Why wine?

Wine is commonly served with every lunch and dinner in Italy. Often touted as healthy due to its high antioxidant properties, red wine is a staple of the Mediterranean diet. Just like Italy has its specific regions for food, the same applies to wine. Tuscany, which is home to Chianti wine, can only be called Chianti Classico if it is from the Chianti region and has a rooster on it.

In addition to the pride they take in their wines, wine is deeply integrated into Italian culture. When one goes out for a drink, a small appetizer or bread will be served with the drink. In the US, it is common to have only a drink without food. This can lead to upset stomachs and a more intoxicated state. Drinking wine is part of the day-to-day life and not just for special occasions in Italy. Moreover, it’s a mindful experience that helps promote relaxation and slowing down, which can reduce stress and promote digestion.

That said, while drinking wine in moderation–along with living a healthy lifestyle–may be fine and even promote well-being, too much alcohol is harmful. Note that both the US and Italian government guidelines suggest limiting alcohol to one drink per day for women and two drinks per day for men. One standard serving of wine is 5 ounces; a bottle of wine provides about five servings.

Last but not least, let’s drizzle some extra virgin olive oil!

Italy is renowned for its olive oil production, which boasts a diverse array of varieties depending on the region. These olive oils are meticulously crafted to meet high-quality standards and traditional production methods, earning them DOP (Denominazione di Origine Protetta) or IGP (Indicazione Geografica Protetta) labels. Extra-virgin olive oil is an integral part of Italian cuisine, used in various dishes, from cooking to finishing meals with a drizzle on salads or pasta.

Olive oil is rich in antioxidants, which have anti-inflammatory properties and help reduce oxidative stress in the body, potentially mitigating the risk of chronic diseases.

When shopping for olive oil in the United States, it’s advisable to seek out bottles with harvest dates ranging from 6 to 12 months, dark bottles to protect the oil from light exposure, and DOP or IGP labels to ensure the oil’s authenticity and quality.  Adding a drizzle of high-quality olive oil will enhance the dish’s flavor and nutrient content!

Closing thoughts

From countries in the Mediterranean region, such as Italy, we can learn to appreciate the value of slowing down. Eat slower and with more intention. We can adopt their sustainability practices, such as not wasting food and shopping for produce that is in season. We can make small changes every day to create a more mindful and balanced lifestyle! And, importantly, these habits can be practiced with traditional diets from any part of the world; you don’t have to limit yourself to Mediterranean foods to see the benefit of this lifestyle.

About the author:

Sofia Vatnik is a rising senior, nutrition major at Syracuse University on the path to becoming a registered dietitian. Her interests and passions lie in helping people find joy in food while steering away from diet culture.

This article was edited and reviewed by Maria Adams, MS, MPH, RDN, LDN, a registered dietitian and Certified Intuitive Eating Counselor. Maria takes a weight-inclusive approach and helps individuals rediscover the joy of food, eat to feel their best, and heal from chronic dieting and disordered eating. She holds a Bachelor of Science Degree in Nutrition Science, a Master of Science in Nutrition Communication, and a Master of Public Health.