Blue Zone Pillar to Long Life #2: Eat Wisely

Secrets of the Centenarians: What and How Do They Eat.

There are 20+ years of research on the blue zones to reference, and it reveals many commonalities in dietary habits and mindset around food. This is explained in one of the 4 key Pillars to Long Life, "Eat Wisely." This pillar emphasizes a plant-slant diet, portion control, and mindful eating habits. Longevity research shows that what and how much we eat has a direct impact on our health and longevity. It's not about following strict diet trends, but rather eating less, bringing mindfulness and enjoyment back to our meals.

Key Components of the "Eat Wisely" Pillar:

Plant-Slant Diet:

Fruits and Vegetables: These are the foundation of the blue zone diet, providing essential vitamins, minerals, fiber, and antioxidants we need for optimal health. Leafy greens, sweet potatoes, tubers, and seasonal fruits and vegetables are the core staples. Plants make up roughly 95% of their overall diet. Daily recommendation: 5-10 servings of fruit and vegetables per day.
Legumes: Beans including fava, black, soy, and lentils are excellent protein sources, rich in fiber and nutrients, and are the cornerstone of most centenarian diets. People in the blue zones eat at least four times as many beans as Americans do on average. Start slowly with 1-2 tablespoons and work up as you can tolerate. Daily recommendation: ½ cup to a full cup of legumes per day.
Whole Grains: Opt for whole grains like farro, brown rice, quinoa, oatmeal, bulgar, cornmeal, and whole-wheat or sourdough bread over refined grains. Whole grains are fiber-rich and can lower your risk of heart disease, stroke, and type 2 diabetes. Daily recommendation: 3 servings per day.
Nuts & Seeds: Nuts are one of the most nutrient-dense plant-based foods. The Adventist Health Study 2 found that nut eaters outlive non-nut eaters by an average of two to three years. Daily recommendation: A handful of nuts twice a day. Unsalted and raw almonds, peanuts, Brazil nuts, cashews, and walnuts are recommended.

Portion Control:

Eat Smaller Meals: Avoid overeating by listening to your body's hunger and fullness cues. Research shows eating less increases health and longevity.
Plate Proportion: Use a smaller 10" plate and fill half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. Using a smaller plate tricks your brain into feeling full.
Timing of Meals: People in the blue zones eat their largest meal for breakfast and their smallest meal in the late afternoon or early evening and don't eat any more the rest of the day.

Mindful Eating:

Savor Your Food: Eat slowly and mindfully, paying attention to the taste, texture, and aroma of your meal. This helps to decrease your stress response, which aids in digestion and enhances enjoyment of the food you eat.
Limit Distractions: Avoid eating while watching TV, working, or driving so you can attune to your body and avoid overeating.
80% Rule: "Hara hachi bu" the Okinawan, 2500-year-old Confucian mantra said before meals reminds people in the blue zone of Okinawa to stop eating when their stomachs are 80 percent full.

Additional Tips for Eating Wisely:

Cook at Home: Prepare your own meals to give you more control over the quality of ingredients and portion size.
Choose Healthy Fats: Incorporate healthy fats like olive oil, avocados, and nuts into your diet.
Limit Processed Foods: Consume whole foods and reduce your consumption of processed foods, which are often high in unhealthy fats, added sugars, and sodium.
Wine at 5: Except for the Adventists in Loma Linda, all blue zones drink one or two glasses of wine per day, suggesting that moderate alcohol consumption, especially with meals and friends, may help people live longer. Take the Ikarians in Greece who regularly pair their homemade wine with community get togethers.
Eat Meat Sparingly: People in 4 of the 5 blue zones consume meat, but they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.
Stay Hydrated: Drink plenty of water throughout the day and avoid sodas, juices, and sugary coffee drinks.

By following the "Eat Wisely" pillar, you can improve your overall health, boost your energy levels, and increase your chances of living a long and healthy life. When making decisions about your food choices, please keep in mind your individual needs and health concerns as some people tolerate grains, beans, legumes, plant proteins and nuts differently. Start slowly and notice how your body responds. Remember, it's not about strict diets or deprivation, but rather about making sustainable choices that support your lifestyle, well-being, and bring the joy around food.