20 Years Later: The Mediterranean Diet in the United States

By Sara Baer-Sinnott, Contributing Editor

This is a milestone year for one of the most celebrated ways of healthy eating and living:  2013 marks the 20^th anniversary of the introduction of the Mediterranean Diet and the Med Diet Pyramid in the United States. Based on the rise of Mediterranean- inspired products in the supermarket and menu options at restaurants, the centuries-old lifestyle is a modern marvel. It all started back in January 1993, when the food and nutrition educational nonprofit Oldways and the Harvard School of Public Health convened the International Conference on the Diets of the Mediterranean in Cambridge, MA, to introduce the traditional Mediterranean Diet. Working with scientists, historians, public-health experts and chefs, Oldways developed the Mediterranean Diet Pyramid to represent visually the traditional foodways of the Mediterranean region. Back then, olive oil was mainly an ethnic product. Not long after the introduction of the Mediterranean Diet Pyramid, a leading health organization wrote, "Americans will never embrace olive oil; they'll just think they need to pour it on French fries." But they were wrong.

Since its introduction in 1993, consumers, educators, and health professionals have used the Mediterranean Diet Pyramid to understand and implement healthier eating habits.

The beauty of the traditional Mediterranean Diet is that, unlike restrictive fad diets, it celebrates cooking and eating simple, wholesome, minimally processed foods, as well as being active, enjoying delicious meals with friends and family, and drinking wine in moderation with those meals.

The Mediterranean Diet consistently draws praise. Recently, U.S. News & World Report named the Med Diet the Best Plant-Based Diet as part of its 2013 Best Diets Report.  The benefits of the Mediterranean Diet and lifestyle have been validated by the Dietary Guidelines for Americans as one of the most thoroughly researched models for healthy living. And it doesnt hurt that celebrities like Jennifer Garner, Penelope Cruz, Elizabeth Hurley, Catherine Zeta-Jones, Isla Fisher and Heidi Klum have all been linked to the Med way of eating.

Hundreds of scientific studies report that the healthy Mediterranean Diet and its lifestyle practices reduce the risk of chronic diseases such as heart disease, cancer and diabetes.  And, while the Med Diet isnt a go on a diet" type diet, it can lead to weight loss and overall well-being.

Mediterranean diet popularity

Foods like sun-dried tomatoes, pita bread and Greek yogurt were virtually unknown back in 1993, but Med Diet foods like these are now household favorites. Shoppers can now find affordable Med foods, including hummus, olive oil, legumes and whole grains, at supermarkets across the country.

Greek yogurt is a good example of the rise in availability of Med Diet foods. According to a 2012 article in the Los Angeles Times, In each of the last three years, sales of Greek yogurt have boomed more than 100%, while nonGreek yogurt has crept along at single-digit speeds, according to consumer data tracker Nielsen." 

Think, too, of categories like dips and spreads, with new entrants ranging from edamame hummus to white bean dip, in addition to multiple new hummus flavors, such as red pepper and roasted garlic. Progressive Grocer reported the $1.259 billion snack/spread/dip-dairy category posted more than 9 percent year-over-year dollar growth for 2010 and 2011." (Nielsen)

Through Oldways Mediterranean Foods Alliance, food companies are increasing the visibility and availability of Mediterranean-type products on supermarket shelves and educating consumers about exciting ways to use them. Mediterranean restaurants are coming on strong, too. The NRN 50: Breakout Brands list includes Med-inspired concepts, such as Garbanzo Mediterranean (17 units), Little Greek (11 units), Roti Mediterranean Grill (13 units) and Zoës Kitchen (75 units).

The Med way and manufacturers

There are certain ingredients and flavors considered Mediterranean. Manufacturers can tap into these to provide tempting, flavorful products for consumers. 

Think vegetarian. From roasted root vegetables to healthy pizzas, vegetables are vitally important to the fresh tastes of the Mediterranean Diet. Also, think of creating frozen entrées or prepared foods around beans and whole grains, and heighten the flavor with fragrant herbs and spices.

Small amounts of meat go far. The Med Diet stresses eating less meat, so manufacturers should consider meat as an accentadding small strips of sirloin to a vegetable sauté frozen dinner, or creating a pasta dish with diced prosciutto (which helps the budget, too).

Think whole grains. Healthy grains such as farro, quinoa and millet, as well as brown and wild rice, add diversity to soups and entrées and can also be used in crackers and rolls.

Help consumers eat seafood twice a week. Consider new Med-inspired seafood offerings that include fish, such as tuna, herring, salmon and sardines, which are  rich in heart-healthy omega-3 fatty acids, and shellfish, including mussels, oysters and clams, which have similar benefits for brain and heart health.

Use good fats. When creating new products, use sources of healthy fats, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados.

To help consumers put these tenets into daily practice and embrace the Mediterranean way of eating, Oldways has just published a new book, "The Oldways 4-Week Mediterranean Diet Menu Plan." The 80-page book is available through Oldways Website store.

In addition, May is National Mediterranean Diet Month and there will be celebrations throughout the country among consumers, retailers and restaurants. This presents an opportunity for manufacturers to showcase their products with coupons, samples and more.  Throughout the year, Oldways will present education programs to celebrate the 20^th anniversary of the Mediterranean Diet in the United States and the Med Diet Pyramid to help introduce even more consumers to this healthful and delicious gold-standard way of eating and living.

Sara Baer-Sinnott is president of Oldways, a nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage, using practical and positive programs grounded in science and tradition. Simply, Oldways advocates for the healthful pleasures of real food. Oldways is the parent organization for The Whole Grains Council and The Mediterranean Foods Alliance, and is well-known for creating the Whole Grain Stamp and the Mediterranean Diet Pyramid.