Mediterranean Diet Month: The Diet of the Cretan Great Grandmother who lived to be 99.

Manolis Manolarakis, Dietitian and President of the Union of Dietitians and Nutritionists of Greece, describes the diet of his great-grandmother from Crete who lived to be 99 years old.

My beloved great-grandmother (in Greek pro-yiayia) Aristea and my great-grandfather were two of the many Greeks from Crete (home of the Mediterranean diet) who immigrated to the U.S. during the mid-war period (period between WWI AND WWII).

They worked hard, had a family, but with start of the Second World War they found themselves once again in Greece. The first days of the war my great-grandfather George, and his son (my grandmother’s brother Manolis – I have the honor of being named after him) were executed by the Germans for their participation in the Resistance.

The years that followed were difficult and my great-grandmother managed not only to raise her daughter but also her grandchildren (among them my mother) using the simple food that her own land, the land of Crete, produced.

Today, the Mediterranean diet (for me the Cretan diet) may be known as the gold standard of diets, with a multitude of health benefits, but this same nutritional model preserved and played an important role in the survival of thousands of Cretan Greeks during the war and the difficult years that followed. 

Producing their own food
The family received income from the cultivation of olives and oranges and olive oil production. They also cultivated for their own use, seasonal vegetables that were the basis of their diet. Wild greens – horta, and beans supplied by local merchants were common components of the diet. Likewise, wheat which they grinded themselves (at the home in the village you can still find “millstones” that were used to grind the wheat) and made their own bread.

Their source of meat and animal protein were the chickens and their eggs (even today there are several chickens that provide eggs and meat for my children). There were 4-5 goats and through breeding provided red meat and milk for children. They also consumed fish often, and rarely ate beef or other red meat.

Difficult economic conditions imposed a diet without excesses and making the most of available food. The stale bread became paximadi (rusk), the leftover milk became cheese (graviera or mitzithra), and the olives that did not become olive oil were preserved in brine.

The surplus of vegetables was exchanged in the local markets for fish, red meat and a range of food products that they did not produce. There was also the cultivation of orange trees and several other fruit trees that provided fruits for the family.

What did my Cretan Yiayia eat?
While they followed the typical diet of the Greek-Orthodox fasts, the daily nutritional routine is what makes the Cretan diet special. For breakfast there was freshly boiled milk, paximadi, olive oil and some fruit. The mid-morning snack during work also included paximadi along with olive oil or olives and some cheese. At noon, they ate plenty of vegetables even if there was meat present (the Cretan cuisine is famous for marrying vegetables with many different ingredients and other food groups) or beans.

The day started early, they were up at sunrise, so dinner was early as well. They ate leftovers from lunch or paximadi, cheese, tomato and a little oil, otherwise known as the now famous and popular Dakos, that many restaurants have now included on their menu as a sophisticated salad.

This diet has been analyzed and researched in-depth. The benefits of the Cretan diet are well established. Personally, I do not need any scientific proof to be persuaded of this. Like many Cretans of her generation, my pro-yiayia Aristea had a long life. She lived until she was 99 years old, with absolutely no chronic health problems and most likely died of old age, with a “rosy cheek” as the Greek expression says.

Photo Credit: Crete by David Merrett

Manolis Manolarakis is a Dietitian/Nutritionist based in Athens, Greece. He manages the scientific nutrition website and the e-magazine: e-food for e-thought (in Greek). He is President of the Union of Dietitians and Nutritionists of Greece and a member of the National Scientific Committee of the European program EPODE – Paideiatrofi in Greece.


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  1. I was going to make from your recent book for beginners, the recipe crustless savory zucchini and feta pie. In the instructions you state use 2 large bowls. One for zucchini,peppers ,onions etc then in another bowl egg mixture. It never says to combine them, or do u pour eggs over the zucchini in pan

    1. Hi Candy, Thank you for your message. Yes, there has been a misprint and is corrected in the next addition. You mix both together before placing in the pan and baking it.

  2. Would love to see your blog in English

  3. I’m so happy I found this site, after many years of stress looking after loved ones I did not take care of myself and ended up over weight and not well. I am new to this way of eating and I know I am going to enjoy it. I appreciate any help along the way – Bee

  4. A question: did your grandmother do the weekly fasts on Wednesday and Friday? If so, what did her daily fair look like on those days?

  5. I love all the stories you supplement your posts with! My Grandfather, who was alive in the 1880’s-1960’s used to have a very similar breakfast (rusk and milk), only it was called ‘pobs’ !

  6. Helene Poulakou says:

    Balanced choice of food groups & avoidance of excesses, along with physical exercise (see, toil) and the purity of Cretan nature.
    I’m sorry about Manolis’ pro-yiayia having to lose her husband so early in life. Long live their memory.