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The Oldways Diet

The Oldways Diet

Make Every Day Mediterranean

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“The Mediterranean Diet is not a diet, as in go on a diet... Rather, it’s a lifestyle, based upon the traditional foods (and drinks) of the countries that surround the Mediterranean Sea.” – Oldways Preservation and Exchange Trust on The Oldways 4-Week Mediterranean Diet Menu Plan

The Oldways Preservation and Exchange Trust is a nonprofit diet and nutrition organization focused on guiding people to good health by following the Mediterranean Food Pyramid. The founder, the late K. Dun Gifford, worked with food and wine producers, policymakers, chefs and scientists from around the world to design the diet and nutrition program outlined in The Oldways 4-Week Mediterranean Diet Menu Plan.

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  • Food pyramid outlines Mediterranean cuisine (what dieters are supposed to eat)
  • Grocery shopping and cooking tips included to guide new dieters
  • Includes menus and recipes for 28 days
  • Extras include recipes for salad dressings, information about whole grains and easy-to-prepare Mediterranean snacks
  • The Mediterranean Food Pyramid is not similar to the food pyramid Americans are used to
  • New dieters might find Mediterranean cuisine is not to their tastes
  • No exercise program is included

The diet and nutrition program outlined in The Oldways 4-Week Mediterranean Diet Menu Plan provides individuals with the Mediterranean Food Pyramid, which is the cornerstone of the program. Fruits, vegetables, whole grains, beans, nuts, legumes, seeds and herbs and spices make up the base of the pyramid –the most important part of the diet. Fish and seafood are secondary; poultry, eggs, cheese and yogurt are third; and meats and sweets make up the smallest portion at the top of the pyramid. Water and wine (in moderation) are the only recommended beverages in the diet.

The plan also provides individuals with eight simple rules for good health and good diet while following the plan. Rules highlight different aspects of Mediterranean cuisine and explain their important to the diet, such as eating healthy fats by using extra-virgin olive oil and eating seafood twice a week.

Another important aspect of the diet plan as well as traditional Mediterranean cuisine is the fact that food and meals should be prepared and eaten with family and friends in the home.


Part of the Mediterranean Diet Pyramid featured in The Oldways 4-Week Mediterranean Diet Menu Plan contains physical activities, such as dancing, walking and playing sports as well as cooking and eating with friends and family, which are recommended for good health. No specific exercise program is included.


As mentioned by the Oldways organization, The Oldways 4-Week Mediterranean Diet Menu Plan is not necessarily a diet program. Instead, adopting the Mediterranean cuisine is a lifestyle choice made to increase health and wellness through the food prepared and consumed within the diet.

Common MisspellingsCommon Misspellings

Old ways Diet, Mediterranean Diet, Mediteranean Diet

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