Longevity Diet for Adults. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week.

Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp.

Pay attention to the quality of the fish, choosing those with low levels of mercury. If you are below the age of 65, keep protein intake low 0. That comes to 40 to 47 grams of proteins per day for a person weighing pounds, and 60 to 70 grams of protein per day for someone weighing to pounds.

Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.

How eating habits impact longevity. Is there a best diet for a long life? The Mediterranean diet: There's a reason the Mediterranean diet has consistently ranked as one of the healthiest diets for decades. It involves eating high-antioxidant foods like fruits and vegetables and stresses the importance of grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices.

It also allowed for regular but limited consumption of poultry, eggs, cheese, and yogurt. For a more detailed breakdown, here's a 7-day Mediterranean diet meal plan. Plant-based diet: A plant-based diet is just what the name suggests—a diet that focuses only on foods that come from plants, not animals.

This means nuts and seeds, fruits and vegetables, and legumes and grains. Just note: Plant-based eaters need to be diligent about avoiding artificial ingredients and added sugar, which can sneak their way into many plant-based foods. You can learn more about what a healthy plant-based diet looks like here.

Traditional healthy diet: This one comes from the Dietary Guidelines for Americans , which are published by the USDA and U. Department of Health and Human Services and promote plant-based living as well as the consumption of lean animal products and reducing your intake of processed meats, inflammatory fats like trans fats , and alcohol.

It also advocates for quitting sugar. Harvard's Alternate Healthy Eating Index: This diet was developed by Harvard researchers specifically for this study and involved rating different foods in terms of their connection to risk factors for chronic disease.

In a nutshell, this diet is very similar to the Mediterranean diet in that it encourages fresh vegetables and fruit, nuts and legumes, and fish and healthy fats. What stands out about the Alternate Healthy Eating Index is that it specifically recommends avoiding potatoes all potatoes but especially french fries , fruit juice, and refined grains.

More than one way to eat. The takeaway. Watch Next Enjoy some of our favorite clips from classes. Enjoy some of our favorite clips from classes. What Is Meditation? Identifying additional factors that improve and extend our healthspans is an active area of scientific inquiry.

That said, sticking to these behaviors is easier said than done, and public policies must support and promote these habits by improving the food and physical environments that surround us. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Five Key Lifestyle Factors Researchers from Harvard University looked at factors that might increase the chances of a longer life.

Five factors for a longer and healthier lifespan Healthy diet — The prevalence of hypertension high blood pressure and dementia increases with age. Eating patterns such as those from the DASH , MIND , and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages.

A multivitamin-mineral supplement may also help to improve cognitive function and memory in some people, according to large randomized controlled trials. Regular exercise — Regular physical activity lowers the risk of several chronic conditions that increase with age including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline.

Exercise also helps to lower anxiety and blood pressure, and improve sleep quality. The Physical Activity Guidelines for Americans from the U.

Department of Health and Human Services first recommends to move more and sit less, with some activity better than none. For additional health benefits, they advise a minimum of minutes weekly of moderate to vigorous activity, like brisk walking or fast dancing, as well as two days a week of muscle-strengthening exercises.

Older adults who are at risk for falls may also wish to include balance training such as tai chi or yoga. See additional physical activity considerations for older adults.

Factors to consider include reviewing current health conditions, family history, weight history, and genetically inherited body type.

Not smoking — Smoking is a strong risk factor for cancer, diabetes, cardiovascular disease, lung diseases, and earlier death as it promotes chronic inflammation and oxidative stress a condition that can damage cells and tissues.

Quitting greatly reduces the risk of these smoking-related diseases. However, because alcohol intake—especially heavier drinking—is also associated with risks of addiction, liver disease, and several types of cancer, it is a complex issue that is best discussed with your physician to weigh your personal risk versus benefit.

How sensory changes with aging affect how we eat We know that taste is key when enjoying a meal, but what about the smell, texture, appearance, colorfulness, mouthfeel, and even the sound of food how it crunches in the mouth or sizzles when cooking?

These are the human senses that contribute to the eating experience and influence our food choices. Spotlight on longevity in Japan Japanese women and men currently live five to six years longer than Americans, so their practices are of great interest.

In Japanese families, elders are highly revered and households are intergenerational. Japanese elders are generally healthier than Western elders, but is this the chicken or the egg?

Does better health from good lifestyle habits allow them to stay physically active and involved in society so they remain a valuable asset and reap psychosocial benefits, or is it the culture that reveres elders so they have better mental health, less loneliness, and better healthcare so that they stay healthier longer?

Japan has also largely avoided the epidemic of obesity that the U. is experiencing; for example, the prevalence of obesity among U. In recent years, diets in Japan have become more similar to those in the U. but they still eat smaller portions, more fermented foods, less sweets, and less red meat.

References National Academy of Medicine. Global Roadmap for Healthy Longevity. Washington, DC: The National Academies Press.

with generous amounts of olive oil 3 tablespoons per day and nuts 1 ounce per day. Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days. Select ingredients among those discussed in this book that your ancestors would have eaten.

Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar less than 5 grams snacks with fewer than calories each.

If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar less than 3 to 5 grams snack with fewer than calories. Confine all eating to within a twelve-hour period; for example, start after 8 a.

and end before 8 p. LONGEVITY DIET IN PREGNANCY. HOW TO STAY YOUNG Longevity Diet for Adults Longevity Diet in Pregnancy Longevity Diet While Breastfeeding Longevity Diet for Children and Adolescents Exercise and Longevity Fasting Mimicking Program and Longevity Recipes of Longevity.

BOOKS La longevità inizia da bambini The Longevity Diet. Videos Latest News What They are Saying. Bland, he shares how phytochemicals—chemical compounds found in plants—act not only as antioxidants but, more specifically, as " selective modulators of signal transduction " aka regulate cell activity.

In addition to phytochemicals, Dr. Bland notes the importance of fiber when it comes to boosting longevity. According to the same study, dietary intake of phytochemicals, probiotic fibers, and the bacterial composition of the microbiome are interconnected and play a significant role in health.

Indeed, there are hundreds of plants to choose from—which can be overwhelming at times. That said, Dr. Bland encourages folks to include as many different types as whenever possible.

Bland also notes that a well-balanced diet featuring many different plants also provides various types of prebiotic fiber to help nourish the microbiome. To ensure you get enough in your diet, his general rule is to consume five to seven portions of vegetables and fruits daily to reap the most health benefits and reduce the risk of age-related chronic illnesses.

More specifically, Dr. Bland recommends a balanced diet primarily made up of plants , including foods like whole grains, beans, root vegetables, gluten-free cereals like buckwheat and oatmeal , whole fruit, lean cuts of meat, fresh fish, and minimally processed oils like virgin olive oil, flaxseed oil, and omega-3 oils from cold-water fish such as salmon, cod, or sardines.

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Bland, the more plants you can add to your diet, the better. Bland says. In a study published by Dr. Bland, he shares how phytochemicals—chemical compounds found in plants—act not only as antioxidants but, more specifically, as " selective modulators of signal transduction " aka regulate cell activity.

In addition to phytochemicals, Dr. Bland notes the importance of fiber when it comes to boosting longevity. According to the same study, dietary intake of phytochemicals, probiotic fibers, and the bacterial composition of the microbiome are interconnected and play a significant role in health.

Indeed, there are hundreds of plants to choose from—which can be overwhelming at times. That said, Dr. Bland encourages folks to include as many different types as whenever possible. Bland also notes that a well-balanced diet featuring many different plants also provides various types of prebiotic fiber to help nourish the microbiome.

adults eats enough veggies and fruit. In addition to upping your nutrient intake, reaching those minimums may add years to your life. A meta-analysis published in the International Journal of Epidemiology found that a higher consumption of fruits and vegetables is associated with a lower risk of mortality from all causes, including heart disease and cancer.

Aim for at least five servings a day. More is fine, but in some research, the risk of death did not reduce further beyond this amount. Build in two cups of fruit and three cups of veggies daily, with one cup being about the size of a tennis ball. Some tips: Try getting into a routine of incorporating a cup of fruit into every breakfast, and a second as part of a daily snack.

Incorporate one cup of veggies at lunch and two at dinner. Or combine them. A smoothie made with a handful of greens and a cup of frozen berries knocks out two.

You can also add fresh fruit, like sliced apples or orange slices, to entrée salads and stir-fry recipes. Nuts are nutrition powerhouses. They provide healthful fat, plant protein, fiber, antioxidants, vitamins, and key minerals, like potassium and magnesium. It's no wonder they're linked to life extension.

According to the National Heart, Lung, and Blood Institute NHLBI , metabolic syndrome, aka insulin resistance syndrome, is a group of conditions that increase a person's risk of heart disease, diabetes, and stroke.

A randomized trial that was part of a larger study published in The Journal of Nutrition followed 5, men and women with metabolic syndrome for a year. Results suggest that as nut consumption increased, certain markers for metabolic syndrome decreased. These markers include waist circumference, triglyceride levels, systolic blood pressure, weight, and BMI.

HDL, the good cholesterol, also increased in women involved in the study but not the men. An ounce of nuts is about a quarter cup, but two tablespoons of nut butter also counts as a serving. Whip nut butter into your smoothie, stir it into oatmeal, or use it as a dip for fresh fruit or celery.

Add nuts to salads, cooked veggies, and stir-fry recipes, or eat them as is. Crushed nuts also make a great alternative to bread crumbs to coat fish or garnish dishes like mashed cauliflower or lentil soup.

Baking with nut flours or using them in pancakes is another great way to up your intake. Meatless Mondays have been a thing for years. That's fantastic, but for longevity, you should build plant-based meals into your eating routine more than one day a week. In a article in the American Journal of Lifestyle Medicine , researchers describe five areas in the world where people live the longest, healthiest lives.

Deemed Blue Zones, these regions are found in very diverse areas, from Okinawa, Japan to Ikaria, Greece. One commonality they share is the consumption of primarily plant-based diets.

Beans and lentils are cornerstones, and meat is eaten on average about five times per month in three- to four-ounce portions—about the size of a deck of cards.

The only Blue Zone in the US is in Loma Linda, California, which has the highest concentration of Seventh Day Adventists. This population, known for their primarily plant-based diet, lives, on average, 10 years longer than their North American counterparts.

For example, a study published in JAMA Internal Medicine looked at over 73, Seventh Day Adventist men and women and found that compared to omnivores, those who stuck with a vegetarian diet had a significantly lower overall mortality risk. This included vegans, lacto-ovo vegetarians who do eat dairy and eggs , and pesco-vegetarians who do eat seafood.

A follow-up study to the one, published in the Journal of Nutritional Science , found that compared to the diet of non-vegetarians, vegetarian diets were associated with significantly lower levels of cardiovascular disease risk factors.

And in a study in PLOS Medicine , researchers looked at how food choices affect life expectancy. They determined that the largest gains in longevity could be made by "eating more legumes, whole grains and nuts, and less red and processed meat.

To reap the benefits, swap the meat in meals for pulses, the umbrella term for beans, lentils, peas, and chickpeas. mbg Health Contributor. We carefully vet all products and services featured on mindbodygreen using our commerce guidelines.

Our selections are never influenced by the commissions earned from our links. How eating habits impact longevity.

Is there a best diet for a long life? The Mediterranean diet: There's a reason the Mediterranean diet has consistently ranked as one of the healthiest diets for decades. It involves eating high-antioxidant foods like fruits and vegetables and stresses the importance of grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices.

It also allowed for regular but limited consumption of poultry, eggs, cheese, and yogurt. For a more detailed breakdown, here's a 7-day Mediterranean diet meal plan. Plant-based diet: A plant-based diet is just what the name suggests—a diet that focuses only on foods that come from plants, not animals.

This means nuts and seeds, fruits and vegetables, and legumes and grains. Just note: Plant-based eaters need to be diligent about avoiding artificial ingredients and added sugar, which can sneak their way into many plant-based foods. You can learn more about what a healthy plant-based diet looks like here.

Traditional healthy diet: This one comes from the Dietary Guidelines for Americans , which are published by the USDA and U. Department of Health and Human Services and promote plant-based living as well as the consumption of lean animal products and reducing your intake of processed meats, inflammatory fats like trans fats , and alcohol.

It also advocates for quitting sugar. Harvard's Alternate Healthy Eating Index: This diet was developed by Harvard researchers specifically for this study and involved rating different foods in terms of their connection to risk factors for chronic disease. In a nutshell, this diet is very similar to the Mediterranean diet in that it encourages fresh vegetables and fruit, nuts and legumes, and fish and healthy fats.

What stands out about the Alternate Healthy Eating Index is that it specifically recommends avoiding potatoes all potatoes but especially french fries , fruit juice, and refined grains. More than one way to eat. The takeaway.