Most people in the original Blue Zones® areas eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients.The cornerstone of most centenarian diets is beans, including fava, black, soy and lentils. Try their approach to living longer, healthier.
- Make meat a condiment instead of the main course, and buy the leanest, finest meat you can afford.
- Limit meat portions to the size of a deck of cards.
- Make fruits, vegetables, and grains the majority of your meal intake.
- Eat a handful of nuts a day for an extra 2-3 years of life.
- Attend a free Blue Zones Project Cooking Demonstration to learn how you can add a Plant Slant into your diet.
Not sure where to start in the kitchen? Check out helpful Blue Zones inspired Plant Slant recipes, and visit a Blue Zones Project Approved grocery store to find these super-nutritious super foods:
- Broccoli – reduces the risk of heart attacks, regulates blood pressure, aids muscle growth, and carries an antioxidant and anti-carcinogen found to delay various types of cancer growth
- Soy – decreases LDL cholesterol, relieves menopausal symptoms, and inhibits prostate cancer
- Fava Beans – aid digestive system, growth of bones and teeth, vision, and nerve function
- Bok Choy – wards off cancer and is high in fiber allowing for healthier digestion
- Lentils – help prevent digestive disorders, stabilize blood sugar, and reduces the risk of heart disease
- Beet Greens – help control blood pressure, and strengthens bones, and vision
- Garbanzo Beans – (chickpeas) contain migraine-fighting magnesium; beans also keep you feeling full longer, making them a good ingredient for weight loss
- Edamame – good for memory retention
- Sunflower Seeds – inhibit dementia
