5 Food Habits for Longevity

How do the world’s oldest people do it?

The Blue Zones are five areas of the world where longevity rates are longer than the average human lifespan. Those areas are:

• Okinawa, Japan
• Sardinia, Italy
• Nicoya, Costa Rica
• Ikaria, Greece
• Loma Linda, California

While genetics likely accounts for some of this, it is largely believed to be due to their dietary and lifestyle habits.

What do those who live in these Blue Zones do?

Here are some of the best food habits to follow to live like the world’s oldest people.

Don’t eat after you’re full

In the Blue Zones of the world, people rarely continue eating after they begin to feel full, but rather stop eating when they feel 80 percent full.

Make breakfast your biggest meal

Contrary to how many Americans eat, people in the Blue Zones typically eat their smallest meal in the late afternoon or early evening, and breakfast is their largest meal.

Eat a mostly plant-based diet

A Blue Zones diet includes many fruits, vegetables, nuts, and beans daily. The world’s oldest people also eat meat and dairy, but at lower rates than in the United States. Meat is consumed about once per week (3-4oz. serving size) and fish is encouraged to be eaten daily.

Limit excess sugar

To follow a Blue Zones diet, it’s important to avoid excess sugars that are added to packaged and junk foods. Sugar should be consumed intentionally, not by habit. Many who live in the Blue Zones have less access to added sugars, and their traditional foods don’t have added sugars, aside from potentially honey in their tea.

Celebrate, don’t restrict

In the Blue Zones, people don’t count calories or read food labels. Instead, they eat intuitively from the land and listen to their bodies. Rather than ban certain foods, they celebrate the food they’re eating in moderation.