You are from Italy?
Enjoy the chance you have. At this time of the year in Quebec, we are in the middle of long five month winter with a specialy high level of snow. In such a weather, it is almost impossible to have a "mediterranean diet" worth that name. Vegetables are delivered from California and Florida. They are never fresh. Sprouting is the only solution to the lack of fresh greens. The same for fatty fishes. Not later that yesterday, I bought a makerel (whose contain in w3 is higher than salmon); I had to return it to the grocery because it smels so bad. For those here who take care of their health, flaxseed oil is not a luxuous habit but a matter of basic need.
But perhaps living in Italy is not a garantee too since food quality worsen in every part of the planet. Whatsoever, the term "mediterranean diet" is a specific term that usually doesn't include italian or even greek diets. That is all the more thrue that the last time I went to Greece 20 years ago, it was already easier to have a Big Mac than a moussaka in Athens. The term is synonymous of traditional "Cretan Diet".
A more convenient version for american people (and more generaly for any people living in a country where industrial food is the rule) is presented by Simopoulos in her book "The Omega Diet". She calls it the "Seven Dietary Guidelines of Simopoulos":
1. Eat foods rich in omega-3 fatty acids such as fatty fish (salmon, tuna, trout, herring, mackerel), walnut, canola oil, flaxseeds, and green leafy vegetables. Or , if you prefer, take omega-3 supplements.
2. Use monounsaturated oils such as olive oil and canola oil as your primary fat.
3. Eat seven or more servings of fruits and vegetables every day.
4. Eat more vegetable protein, including peas, beans and nuts.
5. Avoid saturated fat by choosing lean meat over fatty meat (if you eat meat) and low-fat over full-fat milk products.
6. Avoid oils that are high in omega-6 fatty acids, including corn, saffflower, sunflower, soybean, and cottonseed oils.
7. Reduce your intake of trans-fatty acids by cutting back on margarine, vegetable shortening, commercial pastries, deep-fat fried food, and most prepared snacks, mixes and convenience food.
(from: SIMOPOULOS, Artemis P., The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete, HarperCollins, 1999, p.10)
I personaly am of the opinon that that diet should be interpreted with Erasmus'pyramids in mind.
PS: Principle 6 seems to contradict Erasmus when the latter adds sunflower oil to his Blend. But I remind you that he adds VERY FEW sesame and sunflower oil. In a matter of fact, Udo's Blend seems to be made for those who don't wish to take any other form of fat.