Eating Habits of Blue Zone (high number of centurions)
Eat beans. People in the blue zones eat beans regularly — at least a half cup every day. Beans (such as black, garbanzo, and white) are an inexpensive source of plant-based protein and they’re loaded with fiber, a nutrient that’s linked to lower risk of disease and good for gut health.
Include cruciferous veggies. Broccoli, cauliflower, and cabbage all contain natural compounds that are good for your heart and help ward off some kinds of cancer.
Snack on nuts. The blue zone centenarians eat about 2 ounces of nuts a day — that’s roughly two small handfuls.
Drink mostly water. Though people in the blue zones also drink beverages like tea and coffee, most of your hydration should come from water. Although red wine is popular in some blue zones, you shouldn’t start drinking it if you don’t already.
Get less sugar. People in the blue zones eat just a fifth of the added sugar we eat in North America. Instead of having sugary foods and drinks throughout the day, they tend to eat sugar “intentionally” for special occasions.
Make more meatless meals. In blue zones, meat isn’t the centerpiece of the meal. It’s more of a side dish or a way to boost flavor in recipes. Their meals are mostly plant-based, and beans are often the main protein source (or tofu in Okinawa, Japan).
Show gratitude and eat with loved ones. Take a moment to show gratitude before a meal — and ideally, enjoy your meals in the company of family and friends.