Food for Life

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Dinner might be orecchiette, or "little ears," the small pasta disks from Puglia (the heel of the Italian boot) cooked al dente with chopped broccoli rabe—blanched until just crispy-tender—and tossed with extra virgin olive oil, minced fresh garlic, hot red chilies, and lemon zest. If these dishes sound delicious and simple, it's because they are. If they sound healthful, it's because they're examples of the Mediterranean diet.

Of course, this probably isn't the first you've heard of this diet, often referred to as the world's most healthful. Mediterranean cuisine has been a source of interest since the '50s and '60s, when nearly 12,000 men from seven countries participated in a celebrated 12-year dietary study. The results suggested that people from the Mediterranean region were less likely to experience heart problems. Soon afterward the "Mediterranean diet" was born, combining elements of cuisines from Italy, Spain, Greece, southern France, and parts of the Middle East, and relying mainly on fresh veggies, fruits, fish, grains, legumes, nuts, cheese, and olive oil. (Meat, sugar, saturated fats, and processed foods are largely avoided.)

A string of studies has since reported the diet's long list of potential advantages—from protection against cancer, diabetes, and Parkinson's to increased mental agility, fertility, and longevity. The benefits aren't just health related, says Nancy Jenkins, author of The Mediterranean Diet Cookbook and The New Mediterranean Diet Cookbook. The food tastes good, the ingredients are accessible, and the recipes are surprisingly simple.

"It's a delicious way to eat but also an easy way to cook: Vegetables are steamed, then sautéed in a little extra virgin olive oil. Add a good carb such as brown rice or bulgur wheat dressed with olive oil and a spritz of lemon, some fresh herbs, and that's it!" she says. "No one needs to be told that this is a fantastically healthy way to eat—the evidence has been piling up for years, and it just gets stronger with each new study."

Healthy Hearts and Minds

Even so, the diet is once again making headlines. It's being reinvigorated not only by new research into how it affects long-term health but also by fresh culinary influences that broaden its appeal.



Beyond Club Med


While researching his book on aging, Weil explains, he encountered the idea that many chronic diseases begin as low-level inappropriate inflammation. "It seemed the most important strategy for optimizing health, maximizing longevity, and reducing the risk of serious disease was to lead an anti-inflammatory lifestyle," he says. "And a key to that is the anti-inflammatory diet. So I used the Mediterranean diet as a template but added Asian influences and tweaked it to make it especially powerful for containing inflammation."

If you already eat healthfully, following Weil's instructions won't be a stretch. Start by eliminating processed foods, filling up instead on fresh produce of all colors—from apples and artichokes to blueberries, beets, and bok choy. Kick the bread habit and stick with true whole grains like brown rice, barley, farro, and quinoa. Intact grains have a lower glycemic index (which indicates how a food affects blood sugar levels). But when such grains are ground, the index rises, meaning that even whole-wheat bread can cause blood-sugar spikes. If you can roll a piece of the bread into a marble-size ball, Weil says, it will digest too quickly and is best avoided. Weil's eating plan does allow for organic pasta, but it's always cooked al dente—again, the impact on blood sugar is lower when pasta is really chewy.

"Rely on olive oil as your major fat," Weil advises. "It's the one associated with the Mediterranean diet for which we have the best evidence for health benefits." What's more, he says, it has a unique anti-inflammatory component.

Olive oil is a key ingredient at True Food Kitchen, Weil's restaurant chain. When considering meal preparation, remember that quick and simple low-temperature techniques yield the best results. At True Food Kitchen, that often means stir-frying—always with "good" oils like top-quality extra virgin olive, organic expeller-pressed canola, or grapeseed. For fish and veggies, steaming works beautifully and preserves nutrients well.


From astragalus root to zaatar, herbs and spices play a starring role in Weil's new cookbook, True Food: Seasonal, Sustainable, Simple, Pure. "There's been a great deal of research into turmeric as a natural anti-inflammatory," says Weil. Ginger, another potent anti-inflammatory, and garlic, a natural antibiotic, also rank high. Fresh is always best—Weil suggests keeping herbs in a tightly sealed jar in the fridge. As you expand your spice cabinet and repertoire, try shifting your view of herbs and spices: They're not just flavor; they're food.


"The success of True Food Kitchen testifies to how much people like this kind of food," Weil says. "When you start eating this way, you don't feel deprived—you enjoy your food even more. You don't even have to tell people it's healthy; it's just good food."

Six to Skip and Stock

To follow Weil's approach, avoid foods that promote inflammation and choose ones that keep inflammation at bay.


  • Processed oils like cottonseed, soybean, and peanut.
  • High-glycemic tropical furits like bananas, pineapple, mango, and papaya.
  • Coffe.
  • Sugar—even juice. "Fruit juice is a concentrated sugar source," Weil says, "not that different from soda in its impact on blood sugar."
  • Red meat and poultry.


  • Whole grains and cracked grains.
  • Plain dark chocolate, which is low in sugar, provides a healthy fat, and contains beneficial antioxidants.
  • Tea—high-quality white, green, or oolong.
  • Oils—the best choices are extra virgin olive, coconut, grapeseed, organic expeller-pressed canola, avocado, sesame, and palm fruit.
  • Oily fish high in omega-3 fatty acids, like wild Alaska salmon, sardines, herring, and black cod, or an algae-based supplement with both DHA and EPA, plus vegetarian omega-3 sources like flax and hemp seeds.
  • Cool-climate fruits like berries, cherries, apples, and pears.

Get the Recipes:

    Fettuccine with Kale Pesto

    Tomato Watermelon Salad

    Tofu-Shitake Lettuce Cups

    Lavinia Spalding is the author of Writing Away.