The Mediterranean Diet: A UNESCO-recognised Cultural Heritage

The Mediterranean diet, lauded for its health benefits and culinary richness, was inscribed on the UNESCO Representative List of the Intangible Cultural Heritage of Humanity in 2010. This recognition underscores not just the dietary practices of the Mediterranean region, but also the cultural, social, and historical significance embedded within this lifestyle. 

The Mediterranean diet is more than a collection of foods; it represents a way of life that has been passed down through generations, contributing to the identity and continuity of the communities that practice it.

Origins and Geographical Scope

The Mediterranean diet originates from the countries bordering the Mediterranean Sea, including Italy, Greece, Spain, Morocco, Cyprus, Croatia, and Portugal. The diet reflects a rich tapestry of agricultural practices, culinary traditions, and communal meals that have evolved over millennia. The region's climate and geography, with its sunny, mild winters and hot summers, create ideal conditions for growing a variety of fruits, vegetables, and grains that are central to this diet.

Source: Canva

Core Components 

The Mediterranean diet is characterized by its emphasis on plant-based foods, healthy fats, and lean proteins. Key components include:

• Fruits and Vegetables: A high intake of a wide variety of seasonal and locally sourced produce.
• Whole Grains: Foods such as whole wheat bread, barley, bulgur, and farro are staples.
• Legumes: Beans, lentils, and chickpeas provide plant-based protein and fibre.
• Nuts and Seeds: Almonds, walnuts, and seeds like sesame are often used.
• Healthy Fats: Olive oil is the primary source of fat, replacing butter and other saturated fats.
• Seafood: Regular consumption of fish and shellfish, rich in omega-3 fatty acids.
• Dairy: Moderate intake of cheese and yogurt.
• Poultry and Eggs: Consumed in moderation, with red meat and sweets being rare.

Source: Canva

Countries in Focus

Italy

Italy's contribution to the Mediterranean diet is epitomized by its diverse regional cuisines. In Southern Italy, the diet features an abundance of tomatoes, olive oil, and fresh vegetables. Pasta, a staple, is often paired with simple, fresh sauces like marinara or pesto. Meals commonly include a variety of greens, legumes, and seafood. Traditional dishes like Caprese salad (tomatoes, mozzarella, and basil) and minestrone soup highlight the use of fresh, local ingredients.

La Dolce Vita (“the sweet life”) is a phrase that captures the essence of enjoying life to its fullest. This term embodies the Italian approach to living with pleasure and indulgence, appreciating the simple joys such as good food, wine, and the company of family and friends. It reflects a lifestyle where meals are a time for relaxation and socialization, emphasizing quality and enjoyment over speed and convenience.

Source: Canva

Greece

Greek cuisine is a cornerstone of the Mediterranean diet, with its emphasis on fresh produce, olive oil, and seafood. Staples include vegetables like tomatoes, cucumbers, and eggplants, as well as legumes such as lentils and chickpeas. Dishes like Greek salad (horiatiki), moussaka, and tzatziki showcase these ingredients. Olive oil, often referred to as "liquid gold", is a central element, used in cooking, dressings, and even drizzled over bread. Fish, particularly grilled, is a common feature in Greek meals, reflecting the country's maritime culture.

Meraki is a Greek word that means to do something with soul, creativity, or love—putting a piece of yourself into what you do. In the context of the Mediterranean diet, it refers to the care and passion Greeks put into preparing and sharing their food. This term underscores the importance of cooking as an act of love and dedication, where the process of making and enjoying food is just as important as the meal itself.

Source: Canva

Spain

Spain's Mediterranean diet is renowned for its diversity and bold flavours. Olive oil is a fundamental ingredient, used generously in cooking and as a dressing. The diet includes an array of vegetables, fruits, nuts, and legumes. Spanish cuisine is famous for dishes like gazpacho (a cold tomato-based soup), paella (a rice dish with seafood or meat), and tapas (small plates of various appetizers). Seafood, such as sardines, mussels, and octopus, plays a significant role, especially in coastal regions. Spain also boasts a rich tradition of cured meats like jamón ibérico, enjoyed in moderation.

Buena vida (“good life”) is a Spanish term that reflects the enjoyment of life’s pleasures, including good food, good company, and a relaxed lifestyle. It emphasizes a balanced approach to living, where happiness and well-being are found in everyday experiences. The Spanish Mediterranean diet, with its emphasis on fresh, high-quality ingredients, and social meals, is a key aspect of this philosophy.

Source: Canva

Cyprus

Cypriot cuisine is a vibrant representation of the Mediterranean diet, heavily influenced by Greek and Middle Eastern flavours. Olive oil, fresh vegetables, legumes, and grains form the base of many dishes. Halloumi cheese, a Cypriot speciality, is often grilled and served with fresh vegetables. Meze, a selection of small dishes, includes hummus, tzatziki, and dolmades (stuffed grape leaves), showcasing the variety and richness of the local ingredients. Fresh fish and seafood are staples, reflecting the island’s coastal culture.

Filoxenia is a word used in Cyprus that translates to "friendliness to strangers" or "hospitality". It signifies the warm, generous spirit of welcoming guests and making them feel at home. This concept is deeply embedded in Cypriot culture and is reflected in their approach to food and dining. Meals in Cyprus are often communal and abundant, designed to bring people together and foster a sense of community and belonging. Filoxenia highlights the importance of sharing food and hospitality, which are central to the Mediterranean way of life.

Source: Canva

Morocco

Moroccan cuisine offers a unique blend of Mediterranean and North African influences. The diet is rich in fruits, vegetables, whole grains, and legumes. Couscous, made from steamed semolina, is a central dish, often served with vegetables and meat. Tagines, slow-cooked stews made with meat, poultry, or fish, combined with a variety of vegetables and seasoned with spices like saffron and cumin, are iconic. Olive oil and olives are prevalent, and the use of fresh herbs and spices highlights the diet’s flavourful and aromatic qualities.

Bahja (“joy of living”) is a term that signifies joy, happiness, and a sense of celebration. It reflects the Moroccan approach to life, where food plays a central role in bringing people together and creating a festive atmosphere. The Moroccan Mediterranean diet, with its rich flavours and communal dining practices, embodies this joy and sense of togetherness.

Source: Canva

Croatia

Croatian cuisine, particularly in the coastal regions of Dalmatia and Istria, adheres to the Mediterranean diet's principles. Olive oil, garlic, and fresh herbs are essential ingredients. The diet includes a variety of seafood, such as octopus, sardines, and mussels, often grilled or prepared in stews. Vegetables like tomatoes, peppers, and Swiss chard are staples. Traditional dishes such as brodet (a fish stew) and blitva (Swiss chard with potatoes) emphasize simplicity and freshness, reflecting the local agricultural practices.

Fjaka is a Croatian term that describes a state of relaxed, effortless enjoyment and the art of doing nothing. It is often associated with the Dalmatian coast and reflects the leisurely pace of life in this region. Fjaka is about savouring the moment, whether it's lounging by the sea or enjoying a long, leisurely meal with friends and family. In the context of the Mediterranean diet, it emphasizes the importance of taking time to enjoy food and the social connections that come with it, rather than rushing through meals.

Source: Canva

Portugal

Portuguese cuisine, especially in the southern regions of the Algarve and Alentejo, incorporates many aspects of the Mediterranean diet. Olive oil, garlic, and onions form the base of many dishes. Seafood is abundant, with dishes like grilled sardines and bacalhau (salted cod) being central to the diet. Fresh vegetables, legumes, and whole grains are commonly used. Soups, such as caldo verde (kale soup) and açorda (a bread-based soup), highlight the use of local, seasonal ingredients. The emphasis on simplicity and robust flavours aligns with the Mediterranean dietary traditions.

Saudade is a Portuguese word that describes a deep emotional state of nostalgic longing for something or someone that one loves but is separated from. It conveys a sense of melancholy and yearning, often associated with the past. In the context of the Mediterranean diet, it can reflect the traditional and familial recipes passed down through generations, evoking memories of home and heritage.

Source: Canva

Health Benefits 

Numerous scientific studies have highlighted the health benefits associated with the Mediterranean diet. It is linked to a lower risk of heart disease, stroke, and certain cancers. The diet's high content of antioxidants, fibre, and healthy fats contributes to reduced inflammation, improved cholesterol levels, and better weight management. Additionally, it is associated with lower rates of cognitive decline and Alzheimer's disease.

Cultural and Social Aspects

The Mediterranean diet is not just about food; it encompasses a holistic approach to living. Key social and cultural practices include:

• Communal Eating: Meals are often shared with family and friends, emphasizing the importance of social connections and community bonding.
• Culinary Traditions: Cooking methods and recipes are passed down through generations, preserving cultural heritage and fostering a sense of identity.
• Sustainable Practices: The diet encourages the use of locally sourced and seasonal ingredients, promoting environmental sustainability and supporting local economies.
• Physical Activity: Regular physical activity, often in the form of walking or manual labour, complements the dietary habits, contributing to overall well-being.

Source: Canva

Preservation and Promotion

UNESCO's recognition of the Mediterranean diet highlights the need to preserve and promote this intangible cultural heritage. Efforts to safeguard the diet include educational programs, culinary festivals, and initiatives that support traditional agricultural practices. Countries in the Mediterranean region collaborate to ensure that the knowledge and skills related to this diet are passed on to future generations.

Become an Ambassador of the Mediterranean Diet

The Mediterranean diet represents a harmonious blend of nutrition, culture, and tradition. Its recognition by UNESCO underscores the importance of preserving this way of life, which not only benefits individual health but also strengthens community ties and supports sustainable practices. As people around the world seek healthier lifestyles, the Mediterranean diet offers a timeless blueprint for nutritious and joyful living. Travellers with feast are ambassadors of this diet and the cultural heritage UNESCO aims to preserve. Each of our trips is dedicated to the idea that food is more than sustenance—it is an expression of culture, family, and health, all the things we value most in life.