How To Live To Be 100

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I RECENTLY came across an article online about  The Blue Zones Solution, a book in which author Dan Buettner reveals the eating and living habits of the world’s longest-lived people. For more than a decade, the author and a team of researchers studied five locations around the globe—the so-called Blue Zones—that have the highest concentrations of 100-year-olds, as well as exceptionally low rates of cancer, diabetes, obesity and heart problems. (See Well-Being editor Mary Carpenter’s in-depth post on Blue Zones).

Hoping to help anyone struggling with food issues make positive choices, I am passing along the wisdom of Buettner’s findings. Following is his simple plan of what to eat to live a long and healthy life.  Although if you ask me by the time you’re that old, what with robots running the world and some rock star or other goofy celebrity as our president, you may want out. Still, if you’d like to be around to celebrate your 100th birthday, embarking on a healthy eating plan today can only help.

 The Best Foods—include at least three portions of these daily:

• Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
• Greens (spinach, kale, chard, beet tops, fennel tops, collards)
• Sweet potatoes
• Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
• Olive oil (green, extra-virgin is best)
• Oats (slow-cook or Irish steel-cut are best)
• Barley
• Fruits (all kinds)
• Green or herbal teas
• Turmeric (spice or tea)

The Best Beverages:

• Water
• Coffee
• Green tea
• Red wine (no more than 2 glasses daily)

Foods to Minimize:

• Meat (eat meat only 2 times per week or less; meat servings should be 2 oz. cooked or less; fine to eat up to 3 oz. of fish daily)
• Dairy (cheese, cream, and butter; Goat’s and Sheep’s milk products are acceptable)
• Eggs (no more than three per week)
• Sugar ( opt for honey and fruit instead)
• Bread (If you must, choose 100% whole wheat, true sourdough, sprouted grains, whole grain rye or pumpernickel)

Foods to Avoid:

• Sugary beverages (sodas, boxed juices)
• Salty snacks (chips, crackers)
• Processed meats (sausages, salami, bacon, lunch meats)
• Packaged sweets (cookies, candy bars)

Diet Guidelines for Optimum Health:

• 95% of your food should be plant-based
• Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
• Stop eating when you’re 80% full
• If you must snack, choose a piece of fruit or handful of nuts
• Cook most of your meals at home
• Eat with friends and/or family whenever possible

—Andrea Rouda

Andrea Rouda blogs at The Daily Droid.