The Mediterranean diet centres on vegetables, fruit, legumes and whole grains, alongside nuts, fish and olive oil. EVOO can serve as an added fat. The benefits studied concern the overall eating pattern: adding one ingredient alone does not reproduce an entire diet. [Harvard — dieta mediterranea]
WHO highlights a diet rich in plant foods and low in salt, free sugars, saturated fat and trans fat. Choosing extra-virgin olive oil can fit this approach, alongside variety and attention to the rest of the meal. [OMS — alimentazione sana]
An idea for the table: chickpeas with tomatoes, whole-grain bread and EVOO, lemon and herbs as a dressing. This is a serving suggestion to adapt to tastes, allergies and personal needs, not a meal plan or a promise of disease prevention.