Your diet for longevity is more than what you eat
by Sebastien Saitta
When deciding what diet will help us live longer, happier, and healthier, we tend to follow the same rules. Eat your fruits, whole grains, nuts and greens. Is that it? All we have to do is eat things that come from a tree or a vine and we are covered? Well, the answer is not quite that simple.
Despite hearing the random story of a friend’s brother’s cousin who had an Uncle Joe that always ate unhealthy foods, smoked and drank until the age of 92, we know that nutrition plays a big role in health and longevity. But, it’s only part of the story. How we eat and the activities that surround it, combined with what we eat is the secret sauce for a healthy diet.
Seventeenth century writer François de La Rochefoucau said, “To eat is a necessity, but to eat intelligently is an art.” Many of the longest-lived people in the world demonstrate this art by including these 5 principles with the foods they eat.
Eat breakfast like a king, lunch like a prince, and dinner like a pauper
Fans of big, hearty breakfasts rejoice! This conventional wisdom that teaches us to eat less with each meal throughout the day has stood the test of time, and is backed by research. A study in Obesity, A Research Journal, compared two groups on a weight loss diet. One group had a high caloric intake during breakfast while the other had a high caloric intake during dinner (with similar caloric values as the breakfast group). The breakfast group showed greater weight loss and waist circumference reduction showing that a high-calorie breakfast with reduced intake at dinner can be beneficial for managing obesity. Note: This does not mean you have free rein to load up the biscuits and gravy, fried potatoes and a side of bacon each morning. Instead, choose nutrient dense foods that include fruits, nuts and whole grains.
Take a Passeggiata
Take a Passe-what? This Italian word pronounced pa-se-ja-ta means to go for an easy walk or a stroll around town. Many Italians, especially those in small towns take part in this time-honored tradition, most often after dinner. This has many benefits that include time for socialization with other “passeggiatta” participants, and improved physical health. In fact, a study published in Diabetes Care found that older adults at risk for type-2 diabetes had smaller spikes in blood sugar after walking for at least 15 minutes following a meal, especially after dinner. Another study suggests that walking after a meal helps with digestion.
As tired as you may be after a long day, avoid the temptation of unwinding on the coach after dinner to watch your latest Netflix series or gameshow. Lace up those walking shoes instead and take a short walk around your neighborhood. Your body and mind will thank you for it.
Eat an early dinner
With hectic work schedules and managing after-school activities for kids, this can be easier said than done for many families. Don’t lose hope. Remember the “eat dinner like a pauper” rule? If you follow it, this means that dinner doesn’t have to be that big or even that complicated. Find ways to prep dinner in the morning so that all you have to do is eat it when you get home. A great way to do this is by using a crockpot. Many simple and good-for-you crockpot recipes can be found online.
Eating dinner early is associated with better sleep, weight loss, and better heart health.
Connect over meals
Ruth Anderson, 103-year-old resident at Arlington of Naples (Blue Zones Project Worksite and Organization), makes this a daily practice. In fact, she has a special way of doing it. “At dinner time, I make it a point to eat at a different table every night,” she says. “That way, I am not always speaking with the same people and can have new and different conversations throughout the week.” Ruth’s social strategy around meals pays off in many ways that include increased connection, maintaining social contacts, more independence, and better mood.
Studies also show that families who connect frequently during mealtime have more healthful dietary intake. This can help with prevention of many chronic diseases and control obesity.
Follow the 80% Rule
This principle encourages us to stop eating when feeling 80% full. Since it typically takes 20 minutes for our brain to receive the signal from our stomach that we’re full, it usually turns out that when you think you’re 80% full, you’re actually full. This goes a long way in the prevention of overeating and unnecessary weight gain.
Brought to Southwest Florida by NCH Healthcare System, in collaboration with Sharecare, Inc., Blue Zones Project is part of Southwest Florida’s well-being improvement initiative that encourages changes in the community that lead to healthier options. For more information, visit southwestflorida.bluezonesproject.com.
