The Mediterranean Diet in Childhood

The Mediterranean diet is one of the healthiest and most balanced dietary models around and has been recognised the world over for its important benefits to health. The Mediterranean diet is an ideal and balanced model for childhood, a decisive period for developing proper eating habits. Its nutritional value exceeds its capacity to simply meet nutritional requirements. It promotes overall health and helps prevent a number of diseases that may develop in childhood, while laying the foundation for a healthy adult life.

The Greek version of the Mediterranean diet in particular, with a wealth of fresh fruits, vegetables, legumes, whole grains, dairy products, nuts and seeds, eggs, fish and olive oil, provides children with all the essential nutrients for healthy growth. In fact, the custom of the whole family eating together helps children to learn by example, to appreciate the quality of foods and to develop balanced dietary habits.

The Mediterranean diet can help prevent childhood obesity, a very serious public health issue with a high prevalence in Greece. Though the relationship between the Mediterranean diet and obesity has been extensively studied in adults, scientific data concerning children are relatively limited. Nevertheless, numerous studies have shown encouraging results. Specifically, children who adhere to this diet tend to have a lower body mass index (BMI) and a lower risk of developing obesity.

Additionally, the gut microbiome, which seems to play a decisive role in developing obesity, is positively affected by the Mediterranean diet. Research shows that children who follow this dietary model have a more balanced gut microbiome, which boosts the overall health of their intestine and can significantly reduce the risk of developing chronic conditions in future, including type 2 diabetes and cardiovascular diseases. A diet rich in probiotics (fermented foods like yoghurt and some cheeses), prebiotics (found in minimally processed plant-based foods like fruits and vegetables), “good” fats (e.g. olive oil, omega-3 in fatty fish), fibre and antioxidants all promote normal gut function and ensure better metabolic health and protection against inflammation.

Children who follow the Mediterranean diet model have a smaller chance of developing respiratory problems, such as wheezing and asthma. According to research, increased adherence to the Mediterranean diet early on in life seems to protect against the occurrence of asthma and atopy. However, more studies are needed to fully understand the biological mechanisms that support this protective action.

In summary, the Mediterranean diet provides the ideal framework for developing and maintaining healthy dietary habits in childhood, which ensures multiple benefits for children’s health; its Greek version, with its vast number of exceptionally nutritious local and seasonal choices, along with its delicious recipes, is the ideal way to introduce children to a diet that not only satisfies their taste buds, but also promotes good health.