According to science, no secret elixir exists; rather, our daily food choices will determine the length and quality of our lives for many years to come. While this aspect of longevity research is still developing, the current evidence clearly shows that food not only affects the body today but will continue to influence how well we age (or do not) for years to come.
Part of our practical guide to choosing an eating pattern. Longevity habits substantially overlap with the Mediterranean diet and plant-forward eating.
1. Make Plants the Main Event#
The Habit: Prioritizing a predominantly plant-based plate, rich in vegetables, fruits, legumes, whole grains, nuts, and seeds.
The Longevity Connection: This is the primary element that unites all longevity diets worldwide, whether they come from the Mediterranean or the Okinawa region. High-fiber plants are rich in antioxidants and phytonutrients that help fight chronic inflammation and oxidative stress, which are the two primary causes of age-related illnesses, including heart disease, diabetes, and cancer. Soluble fiber found in plants is beneficial for a healthy gut and supports immune health.
You should aim to fill at least 75% of your plate with plant-based foods. This could mean incorporating a “Meatless Monday” into your weekly meal plan, adding a vegetable to every meal you prepare, or blending beans into your soups and stews.
2. Embrace Healthy Fats#
This choice is based on selecting monounsaturated fats above polyunsaturated fats, and to some degree, trans fats. The connection between fats and longevity is that not all fat types are equal. Healthy, omega-3 fat-containing foods are prevalent in the diets of many of the world’s longest-lived populations. It is important to know that healthy fats promote cardiovascular health by improving cholesterol levels, lowering blood pressure, and helping combat inflammation. The omega-3 fatty acids found in some types of fish, such as salmon and sardines, are beneficial for brain health.
Tips for doing this include: using extra-virgin olive oil as your primary cooking fat; snacking on a handful of walnuts; adding diced avocado to your salads; and eating fish such as salmon or sardines at least 2 times a week.
3. Practice the Rule of 80%#
Habit – 80% Full
Everyone knows about the 80% full rule (“Hara Hachi Bu” in Japan). This rule for reducing calorie intake (while still getting proper nutrition) shows that reducing caloric intake is one of the strongest known methods to help animals live longer. By consuming less food, you also give your digestive system a break. This will lower the overall stress on your metabolism and may help stimulate cellular regeneration. The goal is not to starve yourself, but to eat mindfully and stop when you feel comfortable.
How to…: Eat at a pace and enjoy every bite you take while avoiding any distractions. At the halfway point during your meal, check in with your body to see how you feel. Eat until you feel you can eat a little bit more, but not anymore, because you’re no longer hungry.
4. Prioritize Protein Wisely#
Habit: Eating enough protein, particularly from plant sources, helps to preserve muscle as we get older.
Longevity Link: Sarcopenia, or age-related loss of muscle mass, is a strong predictor of frailty and decreased independence in later life. Eating protein daily provides the raw materials for maintaining muscle strength and metabolic health; by relying on plant-based sources of protein, you will also gain the additional benefits of fiber and phytonutrients, which promote longevity.
How to Implement This Habit: Be sure to include a protein source with every meal. Rather than a large steak for dinner, consider a smaller portion of fish or chicken with a lentil salad. One cup of yogurt or one ounce of almonds is another great choice for protein.
5. Choose Whole Foods Over Hyper-Processed Ones#
The Practice: Constructing your nutrition around unrefined sources (those that do not resemble the food we eat today) and as little as possible of manufactured (packaged) foods.
The Science of Long Life: Manufactured foods (candy bars, chips, sodas, frozen meals) are made for over-consumption. They contain large amounts of added sugar, trans fats, and salt, and little or no fiber or vitamins. The high consumption of processed foods is associated with obesity, heart disease, and rapid cellular aging. Whole, unrefined foods provide a unique combination of nutrients, and their beneficial effects on health work together to support health.
How to Do This: Purchase items along the outside walls of grocery stores; they are generally the unrefined foods (fruits, vegetables, meats, and dairy). When you are purchasing packaged foods, remember to read the nutrition labels carefully; if you cannot pronounce many of the ingredients, look for alternatives with fewer ingredients.
The Final Ingredient: Consistency#
Instead of being a single miracle food, the longevity diet is more about establishing a collection of habits over a long period. The longevity diet is a lifestyle, not a perfect plan for crowning eating perfectionism.
You can adopt one of these five habits at a time, starting with whichever habit you really like the most. For example, if you’re enthusiastic about including vegetables in your meals, you could add one green vegetable to dinner next week. The week after next, you could focus on practicing mindfulness while eating.
Every little decision you make consistently adds up to your future. These future opportunities will not only be about quantity of time spent living but also quantity of body-consciousness through that quantity of time living. That’s the overall mission of longevity; you have the opportunity to be proactive in creating that experience in your life beginning today with the next bite of food you consume.