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These characteristics of the

traditionalCretan Mediterranean diet

conceptualized from the doctoral studies of:

The Ten Dietary Commandments

Dr Catherine Itsiopoulos APDBSc(Hons) Grad Dip Diet MPH PhD

Collaborators: Professor Kerin ODeaDr Laima Brazionis

Dr Karen WalkerDr Allison Hodge

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The archetypal Mediterranean Diet:Greek Cretan Diet

7-Countries Study

Food Consumption of Greek Men from Crete in the

Seven Countries Study

(Greek men aged 40-59; years 1960-65)

Food group g/day

N 31 persons

Bread 380

Cereals 30

Potatoes 190

Legumes 30

Vegetables 191

Fruit 464

Meat 35

Fish 18

Eggs 25

Cheese 13

Milk 235

Sugars 20

Pastries 0

Alcohol 15

Other foods 107

Total Animal foods 326

Total plant foods 1285

Plant/Animal food ratio 3.94

Source: Kromhout D., Keys A., Aravanis C. et al. Food

Consumption patterns in the 1960s in seven countries.

Am J Clin Nutr 1989;49:889-94.

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Olive Oil as the

major source of fat

60mls/day

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Vegetables with every meal:

include leafy greens and tomatoes

Include:100g leafy greens100g tomatoes200g other veggies

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Horta

Wild Edible GreensTry these..

raw cooked

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Purslane: Contains n3 FAs

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Legumes at least twice a week

250g serve2 x per week

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Fish at least twice per week

150-200g serves

2 x per weekInclude oily fish

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Meat less often

Less meat -

Beef, lamb, pork, chickenNot more than once per week

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Fresh fruit every day

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Dried fruit and nuts as snacks

Walnuts are high

in ALA

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Yoghurt everydayenjoy with honey and walnuts

Cheese in moderation

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Wholegrain breads and cerealsin moderate quantities with meals

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Wine in moderation andalways with meals

1-2 glasses/dayAlways with mealsDont get drunk

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Sweets for special occasions

only!

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Practical Applications

1. Use olive oil as the main added fat (60 mls /day);2. Eat vegetables with every meal (include 100g leafy

greens and 100g tomatoes, and 200g othervegetables/day);

3. Include at least two legumes meals (250g serve) perweek);

4. Eat at least two servings of fish (150-200g serves) perweek and include oily fish;

5. Eat meat (beef, lamb, pork and chicken) less oftenand not more than once per week;

6. Fresh Fruit everyday and dried fruit and nuts assnacks or dessert;

7. Eat yoghurt everyday and cheese in moderation;

8. Include wholegrain breads and cereals with meals;9. Consume wine in moderation (1-2 glasses per day)and always with meals and dont get drunk;

10. Have sweets or sweet drinks for special occasionsonly.