Adnkronos (Adnkronos) – From whole grains to legumes, from seasonal fruit to freshwater fish: even in the Alps, it's possible to follow the principles of the Mediterranean diet, adapting them to local resources and traditions. The Mediterranean diet is one of the most studied dietary models in the world and is recognized by UNESCO as an Intangible Cultural Heritage of Humanity. Yet, truly following its principles isn't so easy.
This raises a question: is it possible to adopt its principles even when living far from the sea, in a region like the Alps? "The answer is yes," explains Nicole Verticchio, a nutrition biologist who served in the Italian Army as a military health officer and now, having moved to a civilian role at the Ministry of Defense, oversees canteen menu development and food safety at the Alpine Troops Command barracks, based in Bolzano, as well as promoting health and healthy lifestyles.
"If we don't consider the Mediterranean diet merely as a list of foods, but as a dietary model, we can adapt it to the resources of the region where we live," Verticchio explained to Adnkronos Salute on World Food Day. "In Trentino-Alto Adige, we don't necessarily have the same products that characterize a Sicilian table, such as Mediterranean anchovies or certain citrus fruits.
This, however, doesn't mean having to give up the principles of a healthy diet. This is where the concept of the Alpine-Mediterranean diet was born."
The Alpine-Mediterranean diet "is a nutritional approach that combines the principles of the Mediterranean diet with the typical foods of the Alpine regions," says the expert. "It's not a standardized diet or a completely new eating regimen, but a way to enhance local traditions without sacrificing nutritional balance. At its core are plant-based foods, seasonal fruits and vegetables, preferably whole grains, legumes, and good-quality fats, such as extra-virgin olive oil. These are complemented by local Alpine produce, such as barley, rye, apples, berries, and freshwater fish." The goal, according to the nutrition biologist, is to build a varied and balanced diet, favoring plant-based foods and limiting the consumption of processed meats, products high in saturated fats, and highly processed foods. Traditional dishes can also have a place, paying attention to ingredients, quantities, and combinations.
Among the most representative examples are "orzotto" and Tyrolean barley soup, typical dishes of South Tyrolean cuisine. "Barley is a grain rich in fiber and can become the basis of a balanced meal, especially when accompanied by vegetables and a protein source, such as legumes. Even dumplings, among the most popular preparations of Alpine and Central European tradition, can be included in a varied diet. Recipes vary depending on the ingredients: parsley and chives, for example, add flavor, while versions with spinach, beets, or other vegetables increase the vegetable component of the dish. Seasoning also matters: whenever possible, extra virgin olive oil can be used, without forgetting that the traditional recipe often calls for butter," she adds. A similar argument applies to spätzle, especially when made with spinach or other vegetables. "It's a flour- and egg-based dish that can be enriched with plant-based ingredients. The balance of the meal also depends on the portions, seasonings, and accompanying foods."
Alpine regions also offer freshwater fish, such as trout and char. "Although they aren't equivalent to bluefish in nutritional composition," warns Verticchio, "they are high-quality sources of protein and can contribute to a more varied diet. Ideally, they should be paired with vegetables and whole grains, favoring simple cooking methods. Potatoes, a staple in Alpine cuisine, can also be part of a balanced diet: it's important to consider quantities, preparation, and pairings with vegetables, proteins, and good-quality fats."
Fruit is another central element of the Alpine-Mediterranean diet. "South Tyrolean apples," a symbol of the region, "allow us to showcase local produce and seasonality. Alongside these," she notes, "blueberries, raspberries, currants, and other berries offer variety and provide fiber, vitamins, and bioactive compounds. The Alpine region is also home to numerous fruit trees: cherries, pears, figs, and persimmons, as well as walnuts and hazelnuts. These foods can enrich your table, following the rhythm of the seasons and favoring local products whenever possible." Among the typical products of South Tyrol is Schüttelbrot, the characteristic crispy bread made primarily with rye flour. "When made with a good amount of whole grain flour, it contributes to the fiber intake. It can accompany vegetables, legumes, and other protein-rich foods, becoming part of a complete meal," she emphasizes.
Alpine cheeses and butter are also part of the Alpine gastronomic tradition. "They don't necessarily have to be excluded, but it's advisable to consume them in moderation," the expert warns, "because they can contain high amounts of saturated fat. The goal isn't to give up traditional dishes, but to include them in an overall balanced diet." Alpine-Mediterranean cuisine "combines the characteristics of the two traditions, maintaining some fundamental principles of the Mediterranean diet: a greater presence of plant-based foods, variety, grains and legumes, fruits and vegetables, good-quality fats, and moderation in the consumption of meat and processed foods," Verticchio emphasizes. "The important thing is to enhance, whenever possible, what the local area has to offer and adapt the dietary model to where we live." Grapes are also part of local production and the Italian food tradition. "Wine, however, requires a clarification: it's not necessary to follow the Mediterranean diet, and for health reasons, it's not advisable to start consuming it with the goal of obtaining benefits."
For Verticchio, nutrition is an important component of a healthy lifestyle, but it's not the only one. The nutrition biologist also promotes prevention and physical and psychological well-being through outreach activities. She discusses this on the radio program "Perle di Salute," broadcast by Radio Sacra Famiglia in Bolzano, and in a collaboration with Radio Esercito, where she addresses topics such as stress management, physical activity, and the importance of a balanced diet, even in military life. "A good diet, exercise, and small daily gestures, like taking walks in nature, can contribute to overall well-being and help manage stress," is the message that accompanies her outreach activities. The Alpine-Mediterranean diet "fits precisely into this perspective: not a list of prohibitions, but a flexible model that values local products, respects traditions, and emphasizes variety, balance, and quality in nutrition," she concludes.
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