Centenarians usually follow a predominately plant-based diet (95 percent), not strictly vegetarian or vegan. Usually, the food they eat is organic which they grow in their own garden or purchase locally grown food. They eat animal protein foods in smaller amount occasionally. While milk, eggs and other dairy products are eaten more frequently than meat. Dairy products which these people consume comes from well raised local animals, i.e., high quality dairy products.
People living in the blue zones avoid processed and packaged foods, prefer unprocessed meat and consume less refined sugar, other artificial sweeteners, chemical, preservatives or ingredients in their diet.
They prioritize staying hydrated all day long and enjoy drinking locally brewed red wine, in moderation consists of antioxidants and helps in boosting their heart health. People in blue zones consume a diet containing a high consumption of whole foods.
The food produced by a single ingredient, not highly processed, is defined as whole food. They avoid gaining too much weight by only eating until their stomach is 80 percent full. In the evenings they eat the smallest meal of the day.
Diet in Okinawa Japan
Consists of mostly sweet potatoes (70 percent). Its a source of vitamin A and antioxidants. They also eat a handful of nuts and beans daily. Ideal for any meal at any time legumes is essential for blue zones people. From chickpeas to black-eyed peas, legumes can make a perfect meal and can be used as salads too.
Let’s have a quick recap:
Must haves of blue zones diet are beans, dark leafy greens, sweet potatoes, Nuts, Olive Oil, honey, steel cut Oats, Barley, Fruits, seeds, whole foods, teas, turmeric, and red wine. As a result of such healthy diet, these centenarians live a happy healthy life with fewer chances of diabetes, heart attacks, dementia, cancer, and many other deadly diseases than people living in the cities of developed nations.