Studies on blue zones, areas where people live to over 100 years old, found that all of them eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients. In this category we include beans as the cornerstone of most centenarian diets is beans. Favorites include fava, black, soy and lentils as they are rich in fiber and protein. Phytochemicals and nutrients found in fruits and vegetables, including a variety of colors, support a healthy body.
Meats can still be on the menu but consider them as a side or ingredient, and choose the leanest, finest meat you can afford. If you are grilling, minimize charing as this creates bad free radicals that wreak havoc on our bodies cells. Limit portions to the size of a deck of cards and try eating no more than twice a week. This is consistent with the USDA’s MyPlate recommendations to make fruits, vegetables and grains the majority of your intake.
If you find it hard to avoid meat, trying eliminating it for just one day, and focus rather on salads, stews, and combining beans with nuts or grains for a heartier meal. Eating nuts—a handful a day – provides essential fats, and can give you an extra 2-3 years of life expectancy!
If you are looking at a better quality of life, and a longer more exuberant life, I’d follow these people’s example!