"The Mediterranean diet is not just a way of eating; it's a way of life."

To ensure healthy aging, the Mediterranean diet is a powerful ally. According to Gemma Salvador, a registered dietitian-nutritionist at the Public Health Agency of Catalonia (ASPCAT), "this dietary pattern has been recognized by the international scientific community as one of the healthiest in the world," and therefore can improve quality of life and longevity. In fact, it is listed as one of the elements on UNESCO's Representative List of the Intangible Cultural Heritage of Humanity.

The Mediterranean diet is not just about food. "It's not a way of eating; it's a way of life," asserts Salvador, because it includes regular outdoor physical activity and enjoying meals with others—habits that promote health and are supported by numerous international studies. "People who usually eat alone tend to consume lower-quality food than those who share meals," explains Salvador, who coordinates the healthy and sustainable eating programs at ASPCAT.

Regarding food, remember that the Mediterranean diet has historically been characterized by a high consumption of fresh, seasonal fruits and vegetables, legumes, nuts, cereals—prioritizing whole grains—tubers such as potatoes, and olive oil—extra virgin being the highest quality. Dairy products and eggs are also included, though in smaller quantities and less frequently, as well as fish—prioritizing locally caught species, which older generations often do, rather than endangered ones—and some meats, preferably lean white meat. Highly processed or ultra-processed products should not be regularly consumed within this diet, and water is the essential beverage.

When shopping, Salvador recommends prioritizing "fresh produce and products sourced as locally as possible," because this contributes to preserving Catalan agriculture and has a smaller environmental impact. He also emphasizes that "the Mediterranean diet doesn't have to be expensive," because the most expensive products are usually those that should be eaten less frequently and in smaller quantities, while pre-cooked and ultra-processed foods also increase the cost of groceries. The key is to choose fresh produce and cook it at home.

A legacy for children and young people

In Catalonia, 55% of the population aged 15 and over adequately follows the recommendations of the Mediterranean diet, according to the 2024 Catalan Health Survey (ESCA). This percentage rises progressively from the 45-64 age group, reaching 62.8% among those over 15. "Older people follow the Mediterranean diet more because they have lived with it longer," says Salvador. Maintaining it historically has contributed to Catalonia having one of the longest-living populations in the world.

Maintaining the Mediterranean diet is essential and "should be one of the most important legacies we leave to older generations," argues Salvador. He believes it is crucial to pass on to children and young people values such as recognizing the wide variety of food available, knowing which products are in season, avoiding overspending to prevent food spoilage, and knowing how to repurpose leftovers to prevent food waste. He also emphasizes the importance of sharing culinary history and culture, such as the tradition of including small portions of meat or fish in dishes like rice and stews.

Now that ready-made meals are becoming increasingly common in homes, Salvador also recommends that older adults continue to cook whenever possible. This involves going out to shop—ideally in small quantities and more frequently—socializing, organizing the pantry, and preparing meals. "Without being a master chef, you can eat quite basic and nutritious meals," emphasizes the dietitian-nutritionist from ASPCAT, and this way you also avoid resorting to pre-cooked foods. If you must use them, it's important to choose carefully, because they can often contain high levels of salt, sugar, or fats, which isn't ideal.