What Longevity Experts Eat to Live Well

Self; Source Images: Courtesy of Liz Shaw, Liz Weiss

If “eat to live longer” sounds like a joyless parade of steamed veggies and sad salads for the rest of your days, let’s clear something up immediately: living longer would lose its luster in a hurry if you removed the joy of savoring delicious food.

Longevity experts who study people living well into their 90s and 100s understand this better than you might think. They’re not “should-ing” themselves into a regimented diet with absolutes. Instead, they use their food science knowledge to make menus they can keep coming back to happily for decades.

Here’s what (and how) they eat in their own quest to live long and prosper.

Beans, they’re good for your heart (health)

Registered dietitian nutritionist Liz Weiss, MS, RDN, of Liz’s Healthy Table says she mirrors her personal diet after the patterns she sees in the “Blue Zones” of the world: areas (namely Okinawa, Japan, Sardinia, Italy, Nicoya Peninsula, Costa Rica, Icaria, Greece, and the Seventh-day Adventist community in Loma Linda, California) where people live well into their 100s.

Like these communities, she prioritizes foods that support “head-to-toe health”: lots of vegetables (especially leafy greens), fruit (especially berries), nuts and seeds, whole grains, and healthy fats. But one of the steadiest staples on her plate is fiber-rich beans.

“People in the blue zones, on average, consume half a cup of beans every day, so that’s one reason beans are a big part of my diet,” says Weiss. “They have many health and nutrition benefits and play an important role in supporting vitality and longevity.”

For bean-forward fare, you can try one of her favorite longevity-style recipes: Sweet Potato & Black Bean Chili. And make enough for at least two, says Weiss, because how you eat is just as important as what you eat.

“Longevity isn’t just about what’s on the plate—it’s also about how we live,” says Weiss. “The Blue Zones highlight the importance of regular movement, maintaining a healthy body weight, and sharing meals with others. I try to build that into my own life by staying active most days, keeping meals balanced and satisfying, and making time to eat with family and friends whenever I can.”

Fish dishes to boost your brain

Caroline Susie, RDN, LD and spokesperson for the Academy of Nutrition and Dietetics says her focus is on calorie quality over quantity. Rather than focusing solely on restriction—which, let’s face it, takes a lot of mental override—she goes for maximum nutrition in each calorie consumed.

“I approach it as, ‘What can I add to my diet?’ versus ‘What am I taking away?’” says Susie.

One thing she makes sure to add 2–3 times a week is omega-3 fatty acids through a selection of fish such as salmon, sardines, mackerel, and herring. They’re high in two omega-3 fatty acids (EPA and DHA) that support cardiovascular health, cognitive function, and reduce inflammation.

“These are particularly important as brain health becomes more vulnerable with age,” says Susie.

Protein (lots) but make it plant-based

In your younger years, you need about 0.8 grams of protein per kilogram of your bodyweight a day (that’s 0.36 grams per pound for the non-metric system users among us). As you age, that number goes up to about 1.0–1.2 g/kg (0.45–0.54 g/lb) each day. Older bodies get less efficient at using protein to build muscle, so you need to give it more to work with to keep up the same muscle mass.

Keeping up with your protein helps ward off sarcopenia (loss of muscle mass, strength, and function), and it also supports metabolic health, immunity, and hormone regulation, says Lon Ben-Asher, MS, RDN, LD/N, registered dietitian/nutritionist at Pritikin Longevity Center.

But when it comes to the type of protein you serve up at mealtime, most experts agree (Ben-Asher included) that plant sources are superior to meat for long-lasting health.

“Processed or red meats such as beef, bacon, ham, consistently linked to cardiovascular disease, increased cancer risk as a Group 1 carcinogen per WHO classification,” says Ben-Asher.

That’s why he sticks to plant protein sources such as tofu, tempeh, TVP (textured vegetable protein, a meat substitute made from soybeans), beans, lentils, peas, and chickpeas. He rounds out his protein quota with healthy fish sources like salmon, trout, and mahi-mahi.

Favoring plant protein comes with a bonus, says Ben-Asher, because the dietary fiber and phytonutrients only found in plants is fuel for healthy microorganisms that colonize gut microbiota.

“This helps support a healthy immune response, proper GI function, mental health, hormonal balance, reducing inflammation, nutrient absorption, and brain health—all factors linked to healthy aging,” he says.

ROYGBIV for cell protection

You may have heard about the anti-aging superheroes of the body—antioxidants. They’re tiny compounds that prevent or delay cell damage by neutralizing unstable molecules known as free radicals, and they’re highest in foods with deep, vibrant colors: eggplant, carrots, blueberries, spinach, and more.

When you eat these foods, you’re helping reduce oxidative stress and inflammation, which are major drivers of chronic disease and aging, Elizabeth Shaw, MS RDN CPT, internationally-based nutrition media expert and author tells SELF. Which is why she and most nutrition experts tout the phrase “eat the rainbow.”

“Every day, I build my meals around color,” says Shaw. “No matter the meal, I try to include at least one fruit or vegetable. That helps ensure I’m getting enough fiber and a wide range of antioxidants, which support gut health and help keep inflammation in check.”

Her regulars include artichokes, prunes, sweet potatoes, and a surprise star: bulgur, a whole grain made from parboiled, dried, and cracked wheat kernels that’s filled with fiber and antioxidants.

The other thing you’ll find in Shaw’s meals is egg—with the (colorful) yolk included. “I always keep the yolks,” she says. “That’s where the choline is, and it’s an important nutrient for brain and muscle health, so you don’t want to skip it.” She tosses her choline-packed eggs together with colorful veggies, cheese, and spices to make Southwestern Egg Frittatas.

Foods in season (They just taste better.)

Antioxidants are vital, but it’s important to remember they aren’t a monolith. They come in many different forms (and colors). The wider the variety you eat, the wider the array of protection your cells get.

“So, when you hear people praise strawberries, yes, they are very high in one group of antioxidants, but apples and oranges are high in another type, and green leafy vegetables are high in another type,” says Teresa Fung, registered dietitian, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health and professor of nutrition at Simmons University. “So, we really need to go for the spectrum of all the colors.”

In other words, yep, eat the rainbow. But here’s the key: Instead of thinking you need to eat every color every day, or even every week, think of building a box of crayons over a year with the foods that are ripe and naturally available nearby.

“Foods that are out of season are shipped from faraway places, and they don’t actually taste as good,” says Fung. “Can you get strawberries in the wintertime? Totally. But they aren’t that sweet.”

Take your cue from the produce section, Fung suggests. When a food is in season, it will be abundant, and bonus—maybe even on sale. When it’s apple season in October, load up on apples. In winter, oranges are at their peak—have one daily for breakfast. (Vegetables can be more easily grown in greenhouses, so things like leafy greens are good most months.)

When you choose these antioxidant-packed foods at their most delicious, it makes you more likely to reach for them at home and build a healthy habit. And that, says Fung, is the whole point. “You need these eating patterns for the long haul,” she says. “So, choose a change you can stick to and start there.”

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Originally Appeared on Self