Nothing says “health” like a smiling centenarian, the picture of health and longevity. If you live in the United States, though, you may not see as many old people as you’d like. Many countries outlive us, and they do so with a higher quality of life. It’s exciting to think that your diet could make you live longer—learn more about what the world’s healthiest societies eat.
What to Eat
With so many societies enjoying long life, you may be able to choose the diet and food palate that best suits your personal tastes. One of the healthiest in the world is the Mediterranean diet. The American Society for Clinical Nutrition notes that the typical Mediterranean diet is a great model of health.
In this region of the world, people tend to eat many plant-based foods, lots of olive oil rather than saturated fats, little meat, and a moderate amount of wine.
There are other ways to eat a healthful diet as well. WebMD notes the importance of whole grains, such as oats and barley.
In parts of Asia, the diet lends itself to a long lifespan. In Okinawa, for example, diet staples include seaweed, turmeric, fresh fish, mushrooms, and sweet potato.
In Latin America, the diet is based around three main foods: corn, squash, and beans. By basing their meals around these three vegetables, certain Latin American cultures enjoy a longer-than-average lifespan.
When to Eat
Lots of people have it all wrong in the United States. Many people dash out of the door with little more than a coffee or a breakfast bar, only to skip lunch and gorge on dinner. Instead, make breakfast and lunch your largest meals. Eat a light dinner to ease digestion and avoid going to sleep feeling heavy or bloated.
How Much to Eat
Another way that many cultures can improve: the amount of food they eat. It’s easy to eat to fullness, especially when the food is good. However, this often leads to weight gain, which can increase your risk of heart disease and other life-threatening maladies.
Eat more slowly at every meal and snack. Learn how to really enjoy your food, savor the taste, and get as much as possible out of each bite. Stop eating when you’re 80% full, rather than eating until you’re about to burst. As you adjust to this new style of eating, you’ll learn how to listen to your body’s cues and figure out when it’s time to stop eating.
To eat the proper amount, you can also increase your water intake. In many cases, dehydration looks like hunger and causes you to overeat. Start each meal with a full glass of water so you don’t mistake the two.
If you want to live a long, full, and healthy life that includes dancing at your grandchildrens’ weddings and meeting your great-grandchildren, it all starts with how you eat. By making small changes, you can have a great impact on your health.
http://www.health.harvard.edu/healthbeat/tips-for-a-longer-life
http://www.sciencedirect.com/science/article/pii/S0002822395003002
http://ajcn.nutrition.org/content/61/6/1402S.short
