1. Entrée: Grecian Shrimp
Side: Couscous with mint
The people Ikaria tend to keep a
diet with low calorie and fat
protein sources, such as fish. Fish
is also a large componentof the
Mediterranean diet that they stick
to. Many of the residents find work
as fisherman, so they are able to
provide food for themselves and
their families along with make a
living.
Whole grains are also commonly
eaten by the people of Ikaria,
which includes grains such as
couscous. By consuming both of
these in large amounts they are
able to keep their health in good
shape and reduce their risk of
certain diseases.
FEATURED FOODS
Ikaria, Greece
Ikaria is an island of
Greece located

2. What sets them apart?
The people of Ikaria tend to live
longer and healthier than others.
They have 20% less cancer, 50%
less cardiovascular disease and
almost no people with dementia.
Below are some practices they
follow to keep healthy.
1. They are rich in family
values and traditions,
health and long lives
2. They have mineral hot
springs that provide
numerous therapeutic
benefits
3. They are mostly fisherman
and farmers that reside in
the mountains
4. They keep to a
Mediterranean diet-
consisting of olive oils,
whole grains, fruits and
fishes
5. They drink large amounts
of goats milk and wine
6. They take naps during the
day and visit with family
and friends to relieve
stress-naps can
What can you do to live
like the Ikarians?
1. Get your anti-oxidants
2. Drink lots of tea, goats
milk and wine
3. Take regular naps
4. Make walking a part of
your everyday routine
Benefits of Whole Grains
1. Shown to reduce chronic
disease
2. Reduces risk of stroke by 30-
36%
3. Reduces the risk of Type 2
diabetes by 21-30%
4. Reduces the risk of heart
diseases by 25-28%
5. shown to help maintain a
healthy weight
6. reduces the risk of asthma
7. leads to healthier coronary
arteries
8. reduces the risk of
inflammatory disease
9. lower risk of colorectal cancer
10. allows healthier blood
pressure levels
Benefits of Drinking
Wine
1. promotes longevity
2. reduces risk of heart attack
3. lowers risk of heart disease
4. reduces risk of type 2 diabetes
5. lowers the risk of stroke
6. cuts risk of getting cataracts
7. reduces risk of colon cancer
8. slows brain decline