According to nutritionists, here are 4 easy ways to eat for longevity

Most people would like to live a long and healthy life.  While there is no fountain of youth, there are things nutritionists and dietitians recommend.  My husband sent me a great article, 4 simple ways to eat for longevity – and more tips we’ve gotten from nutritionist and dietitians so far this year .  I like anything that says “simple”.  So, what are some of these “simple” ways you can eat for longevity?

1.  Focus on whole foods

I had a student who said he focused his eating on foods close to the earth.  What did he mean by that?  Foods that were minimally processed like fresh fruit and vegetables, whole grains, real cow’s milk, real meat, eggs, and nuts.  Diets rich in these foods, like the Mediterranean and Okinawan diets, have been shown to reduce the risk of chronic diseases and promote longevity. 

What if you are not a fan of eating more fruits and vegetables?  One of my students did not really like many fruits or vegetables but he added a glass of V8 every day.  A daughter likes to drink Naked Juice.  A great way to get a blend of 100% juice with no sugar added.  A sister likes to drink her vegetables and enjoys juicing.  Find a way for you to add some fresh fruit or vegetables to your day.  If fresh fruit and/or vegetables are not your thing, try a smoothie.  Smoothies are a good way to add a high-quality protein by using real cow’s milk or yogurt.  Blend in some fresh fruit and you added a fruit serving to your day.  Make every morning a morning with some fresh fruit or 100% juice.  (See:  Are you drinking real juice or fake juice? )  When packing a lunch, be sure to pack some vegetable or fresh fruit.  

2.  Reduce the amount of processed and ultra-processed foods.

Not so easy to do as almost everything we eat has undergone some processing.  You may want to start with cutting back on the ultra-processed foods like sodas, snacks like Cheetos, sweets like donuts.  These foods are often high in unhealthy fats, sugars, and sodium, which can negatively impact your health. 

A study was done on 11,000 people over a 19-year span.  Those who at the more ultra-processed foods had a 31% higher risk of dying than those who ate the least ultra-processed foods. 

Not sure what are ultra-processed foods?    As noted in my post, Is your snack an ultra-processed food, some ultra-processed foods include:

•  Many chips/snack foods that are colored and flavored.
•  Sweet buns and store-bought cookies
•  Pre-packaged meats
•  Sodas and other sugar sweetened beverages – not only loaded with added sugar but many with artificial food coloring  

3.  Be flexible but focus your diet on the Mediterranean diet eating pattern

Read about the Mediterranean diet and find ways you can incorporate some of these foods into your diet.  Mixing elements from different healthy diets can help you stick to a healthier eating pattern long-term. 

4.  Eat with others and enjoy socializing during meals 

Eating with family and friends can enhance your social connections, which is also important for longevity.  Sharing meals can make healthy eating more enjoyable and sustainable.  Dr. Frank B. Hu, a Harvard T.H. Chan School of Public Health professor of nutrition and epidemiology, “sees using meals as a time to gather socially as another way to maximize your chances of living longer. Eating healthy food together, not only nourishes our bodies, but also nourishes our souls”. 

Conclusion:  By making these small changes, you can improve your diet and potentially increase your lifespan.  Which of these tips do you think would be easiest for you to start with?  

Sources:  4 simple ways to eat for longevity – and more tips we’ve gotten from nutritionist and dietitians so far this year , Diets , Mediterranean , V8, Naked Juice , Are you drinking real juice or fake juice? , foods , study , Is your snack an ultra-processed food , diets , meals   Image sources: Mediterranean Diet,  Longevity diet , Smoothie

Strawberry-Blueberry Smoothie (adapted)

1 cup fresh or frozen strawberries

½ cup fresh or frozen blueberries

1 cup cow's milk, 2% or fat free

½ cup Geek yogurt (unsweetened)

¼ teaspoon ground cinnamon

2 teaspoons honey – optional for sweetness

Directions: 

1.  Combine strawberries, blueberries, milk, yogurt and cinnamon in a blender.  

2.  Blend until smooth and creamy.  Add up to 2 teaspoons of honey for sweetness and blend again.  

 3.  Enjoy right away.  Can be stored in a sealed container in the fridge for up to 24 hours.

Nutrition:  Makes 12 ounces.  About 147 calories.  Carbs 25 g, Protein 10 g, Fat 2 g.  Saturated Fat 1g