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Blue zones are five areas around the world with the highest concentration of centenarians living long, healthy lives. Nine evidence-based principles, which include lifestyle and food principles, were uncovered for longevity. Though these blue zones span across the globe, their diets include four food groups you should be incorporating into your diet every day.
Nuts and Seeds
Try keeping a handful for snacking and sprinkling seeds on your salads, smoothies, or grain bowls. This gives food an extra crunch and an added nutritional boost. These healthy fats may help maintain good cholesterol levels when replacing saturated fat in the diet.
Get started with these delicious Trail Mix Bites for added nuts, seeds, and whole grains!
100% Whole Grains
Save time by batch-cooking grains to have for the week and storing them in your fridge or freezer. This will help you easily add new grains to your repertoire, perfect for a bowl of quick fried rice, hot cereal, or rice pudding.
Get started with Overnight Oats or make it your own by adding your favorite blend of spices.
Try keeping dry beans or canned beans in your pantry. These are pantry staples that can be added to any meal, made into a quick dip, spread, dessert, or added to your smoothie. You’ll get an extra boost of fiber and protein!
Fruits and Vegetables
Though it might seem intimidating, keeping fruits and veggies around as a snack or adding them to your smoothie can help get you to 5 servings quickly! Make things convenient for you by keeping frozen fruits and veggies on hand to easily add to your meals, snacks, and smoothies.
To get you going, try these Top Ten Essential Smoothies that you can whip up in just 60 seconds!
There you have it: four easy tips to get you started on living a healthier, longer life. Try adding these delicious foods to your next meal! Whether it’s grains, beans, nuts, fruits, and veggies, you can’t go wrong!
Note: We are not affiliated with the blue zones project. This information is for educational purposes only.
Sherene ChouSherene is a culinary-trained Registered Dietitian Nutritionist for NutriBullet focused on making delicious plant-based eats sustainable and accessible for all. She believes that food cultures and traditions should be celebrated and incorporated as part of living a happy and healthy life. When she’s not learning about a new ingredient or food at her local farmers market, you can find Sherene teaching food justice and culinary nutrition to health professionals nationwide.