The premise for the Mediterranean Diet originated in Crete.

For the past 50 years, scientists have researched the diet of the people of Crete and attribute the statistics of their comparatively high longevity directly to their lifestyle and diet. Even people of other Mediterranean nations do not enjoy such long, healthy lives. Prominent doctors meet around the world for dozens of conferences that focus on this healthy diet. Olive oil is an important key, but there’s more. So we just asked an expert…

longevity and good health
are hallmark of people in crete

“My best advice to my patients is "Do as I say and as I Do!" When it comes to the consumption of Cretan olive oil, that advice certainly applies. Olive oil, when consumed in the context of a healthy Cretan diet, is known to reduce the risk of heart disease and contains monounsaturated fats that are known to lower the bad form or cholesterol known as LDL. Added to these benefits is growing evidence of additional positive impacts from antioxidants contained in the oil and the likely prevention of various forms of cancer as well. As if the scientific evidence was not enough, my real motivation for consuming it is the taste! It explodes with flavor and enhances the enjoyment of salads, vegetables and meats! Do as I say and as I do!”

Dr. Nicholas J. Yphantides, MD MPH
Family Physician, San Diego, California
Author, "My Big Fat Greek Diet"
www.mygreekdiet.com

What other components make up the Cretan diet?

We asked Nikki Rose, a Greek-American professional chef who works in Crete to answer this question for us:

The Cretan Diet is so simple and flavorful that recipes are rarely needed. The main ingredients are listed below. Many foods are of the “rinse and eat” method of preparation, which is great for busy people. A wide variety of these delicacies are enjoyed in a single day. Think out of the box, literally and figuratively. Make more than just one vegetable – make a medley of vegetables. Grab an orange and an apple before you grab the chips.

Cultivated Vegetables– tomatoes, cucumbers, zucchini, artichokes, potatoes, onions, leeks, scallions, garlic, cabbage, celery, beets, sweet and hot peppers
Cultivated Herbs - parsley, dill, mint
Wild Vegetables – artichokes, dandelion greens, purslane, nettle
Wild Herbs (for cooking and teas) – oregano, thyme, sage, chamomile, mint, dyctamus, fennel
Fruit – figs, apricots, pomegranate, pears, apples, oranges, melons, cherries, grapes, lots of lemons
Dried Fruit – figs, apricots, raisins
Legumes -- lentils, chickpeas, broad beans, yellow split peas
Nuts -- chestnuts, almonds, walnuts, pinenuts and peanuts
Fresh Seafood – dozens of fish varieties including sole, smelts and sardines,and plenty of octopus, mussels, calamari
Grains – rice, barley, whole wheat
Bread – lots of homemade, whole grain bread!
Goat's milk and sheep's milk yogurt and cheeses (the big difference here is they graze on wild plants in the mountains, so the milk is very herbal and earthy)
Poultry and eggs
Homemade wine – in moderation, of course
Homemade spirits produced from grape skins (raki) – in moderation for sure
Wild game -- quail, hare
Lamb, goat, pork and sausage

Simple, seasonal everyday favorites are:

Salads –can be a simple bowl of sliced cabbage with olive oil and vinegar or a plate of sliced tomato and cucumber
Marinated red peppers or beets
Simply grilled fish or meat finished with a splash of olive oil and lemon juice
Braised greens with a splash of olive oil and lemon juice
Zucchini, potato, tomato and onion stew
Stews with fish and vegetables, meat and vegetables, beans and vegetables
Add a little hunk of cheese to any of the above, some bread and olives and you're set for a snack or a grand dinner

There's so much more, but this will get you going for now.

What's missing from this diet?

Beef and dairy products. Although they are imported from the mainland, they are still a rarity on the dinner table. Ice cream is the one thing people spring for. Crete is rocky and mountainous and not fit for cattle, so there are very few cows and anything produced by them here.
Processed and junk food (“factory food”). The people who enjoy the traditional Cretan diet wouldn't touch a frozen dinner or a bag of chips.
Processed beverages (“laboratory drinks”). Soft drink companies have really infiltrated the Greek market, but again, people who follow the traditional diet have no interest in this artificially flavored stuff.

The bottom line?

If your food is fresh, clean and has flavor, it's easy to enjoy it! Steer clear of all manufactured food and make simple, healthy meals. You'll certainly feel better and hopefully live a long and happy life. With all of the information we now have about the benefits of the Cretan diet, make the time to live it!