The industrial development, globalization and increased population in the world have significantly affected the food production and food consumption in such ways that negatively impact the ecosystem and the health of the people. Most of the current food systems are not sustainable, nor resilient. Many households in the developed world do not cook their food, traditional cooking practices are vanishing from the family kitchens, and people are shifting towards ultra-processed ready-to-eat food choices with poor nutritional profiles. Regardless of the fact that there is plenty of food for consumption, these nutrient-poor food choices have become the number one cause of health issues in the modern world, such as obesity, diabetes, and other metabolic syndrome problems, as well as cancers and cardiovascular diseases, which is an enormous health and economic burden for every society. The developing countries are also facing the problem of “double burden” – a combination of under-nutrition and non-communicable diseases.

Sustainable and resilient food systems can be the key factors towards a more sustainable planet and the well-being of all people. Such food systems offer not only reduced environmental pollution, but have the potential to end the hunger and yield healthier nations. A good representative of a resilient food system is the Mediterranean diet – an affordable diet with numerous science-backed health benefits, which is easily transferable to regions outside the Mediterranean basin. Mediterranean diet (MD) refers to the dietary patterns and the lifestyle habits of the people living around the Mediterranean Sea. MD is mainly a plant-based diet, which emphasizes abundant consumption of seasonal and local unprocessed (or minimally processed) fruits, vegetables, whole grains, nuts, legumes, seeds, herbs and spices, followed by moderate consumption of fish, poultry, eggs, dairy and fermented products. Extra virgin olive oil is the main source of healthy fats, while the consumption of red meat products and products with refined sugars is low. The food is consumed together with family and friends, which along with the other social aspects and the sense of community are integral parts of the Mediterranean way of living. Numerous studies have associated the MD with a reduced risk of cardiovascular diseases, cancers, dementia, Alzheimer’s disease, Parkinson’s disease and others, but also have linked it to improved longevity and quality of life of the people who adhere to this diet.

Due to its importance, MD was recognized as an intangible cultural heritage by UNESCO in 2010, where it is defined as “a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food”.

In this study, different aspects of the MD will be considered with an emphasis on the nutrient-dense, antioxidant, and anti-inflammatory character of the diet, which are responsible for the diet’s health benefits. The resiliency of the diet, which originally was “a diet of the poor”, its environmental impact and the potential this diet holds for the future of the mankind and the planet will be discussed, too.