I wrote this article inspired by the wonderful “Positive Nutrition” event organized by the Italian Embassy in Bern in collaboration with ITA (Italian Trade Agency), where I had the honor of being invited as a speaker. A fantastic experience from which I learned a lot from distinguished colleagues and, hopefully, contributed to improving the relationship between consumers and food in a positive way.
I take this opportunity to once again thank Ambassador Cornado for the hospitality and Dr. Roberta Re for the flawless organization.
Some things never go out of style. Well-fitted jeans, the smell of freshly baked bread, handwritten letters (which are now practically vintage relics), and… traditional diets. No, not the ones that are trendy for a season and then disappear faster than a panettone on January 7th, but those eating patterns that have accompanied entire generations and, surprise surprise, have turned out to be among the healthiest for body and mind.
The Mediterranean Diet: The Timeless Classic
If it were an item of clothing, the Mediterranean Diet would be a beige trench coat: elegant, versatile, and always appropriate. Based on whole grains, legumes, fruits and vegetables, extra virgin olive oil, and a moderate consumption of fish and dairy, it’s the model that has won over nutritionists and doctors worldwide.
Why? Because aside from being delicious, it’s anti-inflammatory, protects the heart, keeps the gut microbiota partying, and even has anti-aging effects. Basically, an elixir of life disguised as a meal. The only downside? In today’s fast-paced world, it’s easier to find someone with a drawer full of supplements than someone who takes the time to cook a proper legume soup.
But hey, better a store-bought, vacuum-packed legume than no legume at all!
The Nordic Diet: The Savvy Northern Cousin
If the Mediterranean Diet is a beige trench coat, the Nordic Diet is a high-quality wool coat: practical, essential, but with that touch of warmth that makes all the difference. Based on fatty fish, berries, whole grains, and fermented dairy, this diet originates from the Scandinavian countries and, although less famous, has shown similar benefits to its Mediterranean counterpart.
The secret? An abundant intake of omega-3 fatty acids, fiber, and fermented foods that make your gut dance with joy. And let’s be honest, a nice plate of wild salmon on rye bread is not too shabby.
The Okinawan Diet: The Philosophy of Longevity
Now we’re not just talking about fashion, but a true art of living. The people of Okinawa, Japan, are among the longest-living in the world, and much of the credit goes to their diet: low in calories, high in vegetables, fish, fermented soy, and sweet potatoes. All complemented by the principle of Hara Hachi Bu, meaning “eat until you’re 80% full.”
Sounds great in theory, but try stopping at 80% when faced with a plate of baked pasta – not so easy. Yet, this habit of not overindulging, combined with antioxidant-rich ingredients and lean proteins, seems to work wonders. At least for them, while we struggle to hold back even with a bag of nuts.
So, let’s start by serving just what we need on our plate (or in our palm) instead of leaving the whole pot or bag in sight.
Positive Nutrition: Feeding the Body Without Pointless Restrictions
If there’s one thing all these traditional diets teach us, it’s that food shouldn’t be seen as an enemy.
Positive nutrition starts here: not from deprivation but from quality, variety, and awareness of what we put on our plate. Instead of obsessing over what to eliminate, why not focus on what to add? More fiber, more seasonal vegetables, more quality proteins, more healthy fats. Why deprive yourself of a good slice of whole-grain bread with a drizzle of extra virgin olive oil when it’s the perfect example of balanced nutrition?
Eating with pleasure, without guilt, and with the awareness of nourishing your body the right way is the best long-term health investment. And if you really want to treat yourself to a dessert, do it with quality ingredients and within an overall balanced diet.
And let me push it further: if we want to go to a fast-food joint, we can! As long as that meal is just a tiny fraction of our usual diet. The famous “tip of the pyramid” can be understood both in terms of quantity and frequency of consumption.
Being Italian in Switzerland and Eating Healthy: Mission Impossible?
Anyone who has lived abroad knows that the temptation to adopt the eating habits of the host country is always lurking. In Switzerland, between rösti, fondue, and top-quality chocolate, the risk of drifting away from the Mediterranean Diet is real. But is it really impossible to maintain a healthy diet as an Italian in Switzerland?
Far from it. In fact, Italians have a great opportunity to bring their traditions with them and, why not, spread them! The basic ingredients for a balanced diet are easy to find: fresh vegetables, whole grains, legumes, and fish are readily available in supermarkets and local markets.
Moreover, the Italian habit of home-cooking and valuing shared meals is one of the secret weapons for maintaining a balanced diet. Preparing simple dishes like pasta with seasonal vegetables or a legume salad is a way to stay true to one’s roots while eating well.
And then there’s the other side of the coin: integration. Just as Italians can maintain their habits, they can also be inspired by the healthiest choices of Swiss cuisine. The consumption of fermented dairy, for example, can be a valuable addition for gut health. Nordic whole grains like rye and oats can be incorporated into Mediterranean habits to diversify the diet and enrich it with fiber and micronutrients.
It’s not about choosing one cuisine over another, but about finding a balance that allows us to enjoy the best of both worlds. The key is remembering that eating well isn’t just about nutrition—it’s about self-care, respecting traditions, and, why not, exploring those of others with curiosity and openness.
The Common Thread: Time and Quality
Whether Mediterranean, Nordic, Okinawan, or plant-based, all these traditional diets share two key elements: time and quality.
Time to choose fresh, unprocessed ingredients. Time to cook. Time to chew (it may sound trivial, but half of digestive issues could be solved this way). And time to eat slowly, in good company.
No diet is perfect if it’s lived with stress or as a punishment. And no diet can work miracles if it’s based on poor-quality food.
So, instead of chasing the latest food trend, maybe we should look back at the traditions that have nourished generations with both good sense and flavor. Because, in the end, classics never go out of style.
A classic farewell from yours truly!
Tatiana Gaudimonte