What the World’s Longest-Living Women Actually Eat

The five blue zones are the Nicoya Peninsula in Costa Rica, Okinawa in Japan, Ikaria in Greece, Loma Linda in California, which is home to many Seventh-day Adventists, and Sardinia in Italy. We can glean a few ideas from the foods that they’re known to eat.

Everyone talks about how people in the world’s blue zones eat differently than us, but without spelling out what that might mean. And for your diet to be sustainable, it has to be one that you enjoy.

None of which is to say that this diet leads to exceptional longevity, or that it could be reproduced elsewhere, or that any particular food plays a role, just that food is a factor in living a long life alongside exercise and community.

Beans have a regular place at the table

While the exact composition of legume-rich foods varies by blue zone, they’re a regular part of the meal: black beans feature prominently in traditional Nicoyan dishes, chickpeas, lentils and white beans are part of the Mediterranean diets followed by Sardinians and Ikarians, and soybeans are part of the Okinawan diet.

They’re relatively inexpensive and filling. They’re also chock full of protein and fiber.

Start with half a cup a day of legumes and work up to one cup daily.

Meat doesn’t have to be the center of every meal

Most of the diets followed in the blue zones are predominantly plant-based, featuring lots of vegetables, fruit, legumes, nuts, seeds, whole grains, and in the Mediterranean-based diets, olive oil. Okinawans got much of their calories from sweet potatoes historically.

In Loma Linda, many Seventh-day Adventists follow a vegetarian diet, though this isn’t a requirement. That said, these are far from vegan communities. Meat, poultry, fish, eggs, and dairy make their appearance regularly. They’re just eaten in smaller quantities alongside lots of plants.

This is where legumes come into play: they’re another source of protein and fiber. You might use them in place of meat in some dishes, or eat them alongside meat. Either way, you’re increasing your plant-based fare.

Meals have a stopping point

All these plant-based foods are filling, and people in the blue zones also make it a priority to slow down and enjoy their meals. Okinawans have a saying, hara hachi bu, or eating until you are 80% full. This is because it takes a while for our bodies to register that we’re full. By the time we realize it, we’ve eaten more than we need.

There’s no percentage at which you can quantify fullness, but when you eat more mindfully and take your time you may be able to discern the difference between being hungry and just having more food on your plate.

The drinks are mostly familiar

When it comes to beverages, the blue zones stick to the classics: water, coffee, tea. Ikarians make tea out of local herbs, like sage and rosemary.

Wine may be a part of these communities’ food and social scenes, but that’s not to say that it contributes to longevity, or that you should start drinking.

If you’re drinking lots of sweetened beverages, consider swapping some of them for water, coffee, or unsweetened tea.

Home cooking does much of the work

Another feature of traditional diets is that people in the blue zones are more likely to be cooking at home, eating minimally processed or unprocessed foods.

It’s not as if avoiding processed foods is enough to reach 100. But by and large, if you’re eating home-cooked food you’re narrowing the field. It’s difficult for anything else to become a default.

Repetition makes the pattern easier to keep

One reason they cook more traditional meals is because they have a repertoire of recipes and make them often, reducing the number of decisions they have to make. What are three or four dishes that you’d be happy to make over and over?

This doesn’t mean that you can’t eat an array of colorful and interesting plant-based foods. But it does mean that there’s probably a short list of soups and bowls and dinners that are tried and true, served up again and again.

How to bring some of it into your kitchen

The good news is that you don’t need to overhaul your entire diet. Start with adding or emphasizing plants in one meal per day. Or two. Whatever’s sustainable for you.

What this looks like on an ordinary Tuesday

Traditional diets aren’t recipes. There’s no secret formula for eating to live to 100. But applying the principles to your own cuisine can help. Perhaps it’s adding black beans into the filling of your tacos, tossing spinach and white beans into your pasta, or piling plain yogurt and broccoli on top of your baked potato along with your choice of protein. It’s applying principles to foods we enjoy. Especially when you stumble into the kitchen, tired from a long day with limited groceries at your disposal. Traditional diets don’t have to be complicated. Odds are you have oats, potatoes, rice, veggies, beans, etc. in your kitchen. Traditional diets just show us how to make the most of it.

Give breakfast something to work with

Instead of coffee and a standing-up breakfast with whatever’s in reach, imagine a more satisfying morning. Think about what would make your mornings easier or tastier. Could oatmeal with dairy or fortified soy milk, fruit, and some nuts be a good bet? How about whole-grain toast, an egg, and last night’s veggie leftovers? Plain Greek yogurt, berries, and some oats? Think beyond traditional fare, as leftover beans or soup sound mighty fine on some mornings. Choose foods you’d actually like to eat and breakfast becomes a meal. Start with just one, then stock up on the ingredients, which is a far cry from collecting a dozen more recipes.

Keep protein in the picture

According to MedlinePlus, although we may need fewer calories as we age, some older adults may need more protein. So it’s important to plan meals that include protein. Which means deciding what the protein is going to be when planning meals centered around vegetables. Lentils and tofu count as do beans, eggs, yogurt, fish, chicken, etc. Add white beans to vegetable soup. Have eggs or cottage cheese on your toast. Enjoy tofu with a grain and roasted vegetables for dinner. You don’t have to cut animal products out of your diet to eat more plant-rich meals. Include foods you like, because it’s more likely you’ll stick with a more plant-based diet if you enjoy it.

Make convenience part of the plan

Microwave some frozen veggies along with some tofu and some microwaved rice all in a bowl, toss some canned lentils onto a salad, reach for a bag of pre-washed salad greens…these foods that you can easily grab when you’re trying to throw together dinner quickly, even on a tired and busy night, all count, and the American Heart Association says fresh, frozen and canned fruits and vegetables can all be healthy choices. Frozen vegetables are healthy, but if they come with a seasoning or a sauce it’s likely that they have calories and sodium added. Opt for fruits that are canned in water or natural fruit juice, rinse and drain canned beans and veggies to reduce sodium. Don’t let something like preparing salad be a barrier, since you’re more likely to skip the salad if it’s not readily available. Seek out bags of salad that are ready to eat or canned beans with no salt added. These will make it easier for you to eat well, even when you’re in a hurry.

If beans bother your stomach, take your time

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), beans, peas, and lentils may cause gas. Some people make more gas when they eat too much fiber. Everyone reacts differently to certain foods. If you’re managing IBS or following a particular health-related diet, speak with a registered dietitian about which types of legumes will be the easiest for your body to digest and how much is optimal for you. For everyone else, I want to add one thing to what I said earlier about starting with half a cup of legumes a day and working up to a cup: if beans are new to you, start with less and see how they sit with your system. Don’t force yourself to reach a goal, listen to your body and eat what makes you comfortable. There’s no need to be uncomfortable. There’s plenty of foods to choose from these days because we don’t have to suffer through eating something that’s supposed to be good for us.

Don’t overlook calcium and vitamin B12

You may be eating lots of vegetables, but is your diet lacking in calcium and vitamin B12? Calcium-rich foods include milk and other dairy, certain tofus, and other fortified products according to the National Institute on Aging. It’s important to check nutrition labels to be sure how much calcium is in similar-looking foods. Naturally occurring B12 is limited to animal products according to the National Institute on Aging, so if you do not eat animal products you’ll want to have a reliable source of B12, either in the form of fortified foods or a supplement that your doctor recommends. The National Institute on Aging also notes that some older adults have difficulty absorbing B12 in food. So, even if you do eat animal products, it’s good to be aware of B12 content in your diet. Rather than guessing about your own nutritional needs, review your normal food consumption, then visit with your clinician to determine whether there are gaps to fill. Don’t buy a heap of vitamins without direction.

Have a dinner for the nights when you’re done cooking

Whole-grain pasta with canned tomatoes, white beans, and a bag of frozen spinach tossed in. That’s a meal that comes together quickly. Eggs, whole-grain toast, and some veggies, where the veggies can be microwaved so you don’t have to use the burners on the stove. Canned salmon, a baked potato, and green beans, using salmon for some protein with minimal effort.

It’s Wednesday night. You’re starving, exhausted, and your kitchen is a disaster. There’s no way you’re going to tackle that lovely recipe you saw this morning, saving maybe for Saturday when you’re brimming with energy, inspiration, and free time, but definitely not tonight. Tonight calls for something easy, filling, and hopefully, delicious. Having two go-to recipes that can be created with pantry/freezer items will save your sanity on nights like these. Jot down your go-to recipes on the inside of a cabinet or in your phone so you’ll remember what you have. And, of course, add any needed ingredients back onto your grocery list when you use the last of what was in your pantry.

Build flavor into the food

Pay attention to flavor and texture. Maybe you like the combination of lemon and olive oil? Use them together to dress some warm beans for a quick lunch or dinner. Are you into cumin and smoked paprika? Toss them into a pot of lentils. Do you crave the combo of garlic and ginger? Add them to some tofu and veggies. Perhaps you’re into textures? Add some by topping your oatmeal with nuts, adding crunchy veg to a grain bowl, or stirring a dollop of yogurt into a bowl of soup. Pay attention to what you like and build from there.

Substitute foods you don’t care for with ones you do. Don’t like kale? That’s perfectly OK. Make the recipe with a different veggie. Not into one kind of bean? Try a different kind. Building sustainable, healthy habits is more important than eating a supposedly perfect meal you’re not crazy about. The meal that you cook happily twice a month is going to serve you much better than a recipe that’s supposed to be ideal but that you’ll make once, cringe at, and never make again.

Leave room for eating with other people

Connection is another factor that may be easy to include in your mealtime decisions in a natural and meaningful way. Many traditional foods are accompanied by traditions that include eating with other people. Invite a friend over for soup. If you have a cohabitant, designate one meal as a sit-down meal without hurry for whatever happens next. Maybe it’s lunch with your neighbor. Maybe it’s making one of your special dishes, those that make entertaining fun, for someone who will appreciate them. The point is not health benefits, but fun and conversation. If you generally eat alone, give some thought to creating a pleasant place to enjoy your solitary dinners on a real plate with time to spare.

None of these habits or foods are superfoods in and of themselves. Instead, it’s the fact that people have been enjoying them over decades of their lives, eating mostly plant-based diets, eating smaller portions, staying active, and maintaining strong social ties.