5 Eating Habits That Will Help You Live Longer & Healthier

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THINK PLANTS FIRST

Build your meals around plant-based dishes; salads, sautéed, roasted, or raw vegetables and fruits. This is one of the most important and impactful habits you can adopt.

Eat a wide variety of vegetables and include beans, lentils, peas, chickpeas, and whole grains.

Did you know:

  • 1 in 10 adults eats enough fruits and veggies per day

  • Only 9% eat the daily recommended 2-3 cups of veggies

  • Only 12% eat the daily target of 1.5-2 cups of fruit

GO NUTS (& seeds)

Here’s why they’re linked to life extension; they provide healthful fat, plant protein, fiber, antioxidants, vitamins, and key minerals, like potassium and magnesium.

A recent study highlighted that those who consumed more than three one-ounce servings of nuts per week had a 39% lower overall mortality risk. Also, the nut eaters had the lowest total death risk.

Remember, because serving size is important with high calorie foods like nuts, a ounce of nuts is about a quarter cup. About two tablespoons of nut butter also counts as a serving. Add nut butter into your smoothie or stir into oatmeal. Nuts are great additions to salads, cooked veggies, and stir-fry recipes.

EAT ‘MEAT FREE’ MORE OFTEN

Build around plant-based meals into your eating routine at least 3-4 times per week. Eat more beans and lentils, and limit meat about five times per month in three- to four-ounce portions (about the size of a deck of cards).

Researchers have discovered five areas in the world where people live the longest, healthiest lives. Labeled Blue Zones, these regions are found in very diverse areas, from Japan to Greece. One commonality they share is the consumption of primarily plant-based diets. Those people that live in the only blue zone in the US, tend to live at least 10 more years than their American counterparts.

Choose fish/seafood like salmon, anchovies, sardines, cod, trout, clams, shrimp. These have a high omega-3, omega-6, and vitamin B12 content. Pay attention to the quality of the fish, choosing those with low levels of mercury.

THINK ABOUT WHAT YOU DRINK

Drink the following liquids throughout the day; water, coffee, and tea. Water and unsweetened tea should be consumed most often. One study found that those who drank 5 cups of green tea per day had a 23% lower risk of death from any cause.

One small glass of red wine is ok 3-4 times per week.

CONSIDER TIME RESTRICTED EATING AND DON’T OVEREAT

Restrict all eating to within a twelve-hour period. This might mean eating only between noon and 8:00 p.m. each day (for an eight-hour window) or between 8:00 a.m. and 2:00 p.m. (for a six-hour window). Don’t eat anything within three hours of bedtime.

Being in a fasted state activates cellular pathways that remove or repair damaged molecules and improve our defense against oxidative and metabolic stress. Here are some other potential benefits:

  • Improves blood sugar regulation, heart rate, and blood pressure

  • Increases stress resistance

  • Slows the effects of aging

  • Reduces inflammation

  • Improves cognitive function

Start slowly to give your metabolic machinery a chance to adapt. 

Follow the 80% rule, stop eating when you are 80% full. Eat slow; put your utensil down between bites, pay attention to your satiety, and stop when you feel full enough. Consider front loading your eating pattern by eating the majority of your intake to earlier in the day.

Skylar Nelson1 Comment