Lessons for living longer from the people who've lived the longest --Lesson 3: Plant slant

Lesson Three: Plant slant

Avoid meat and processed foods
Most centenarians never had the chance to develop the habit of eating processed foods, soda pop, or salty snacks, For much of their lives, they ate small portions of unprocessed foods.
Beans, whole grains, and garden vegetables are the cornerstones of all these longevity diets. Tofu, a daily feature in Okinawan diet, has been compared to bread in France or potatoes in Eastern Europe, tofu is an almost uniquely perfect food: low in calories, high in protein, rich in minerals, devoid of cholesterol, eco-friendly, and complete in the amino acids necessary for human sustenance. An excellent source of protein without the side effects of meat, tofu contains a compound, phytoestrogen, which may provide heart protective properties to women. In addition, phytoestrogen seems to modestly lower cholesterol and promote healthy blood vessels. Oddly, pork was common to three of the four blue zones diets, but it was not eaten regularly. Nuts are perhaps the most imprssive of all longevity foods. The best nuts are almonds, peanuts, pecans, pistachios, hazelnuts, walnuts and some pine nuts. Brazil nuts, cashews, and macadamias have a little more saturated fat and are less desirable. But all nuts are good.

Lesson three strategies

Eat four to six vegetable servings daily

Blue zone diets always include at least two vegetables at each meal.

Limit intake of meat

To emulate their diet, try to limit serving meat to twice weekly and serve no portion larget than a desk of cards

Showcase fruits and vegetables

Put a beautiful fruit bowl in the middle of your kichen table, at the bottom of it, leave a note that reads "Fill Me". Instead of hiding vegetables in the refrigerator compartment that says "Produce", put them front and center on shelves where you can see them.

Lead with beans

Beans are a cornerstone of each of the blue zone diets. Make beans or tofu the centerpiece of lunch and dinners

Eat nuts every day

Stock up.

Keep nuts available in your home, ideally in packages of two ounces or less.( you might want to store them in the refrigerator to keep oils fresh) Or keep a can of nuts in the office for an afternoon snack, which may help avoid snacking right before dinner.