Add 10 Years to Your Life with These Eating Tips

By Lizzie Streit, MS, RDN, LD 

The effect of diet on longevity continues to be explored, but it’s widely accepted that eating more plants can help you live a long and healthy life. 

A recent meta-analysis that included the results of several studies suggests that eating specific plant foods could possibly add 10 years to your life. In particular, the results concluded that eating more whole grains, legumes, and nuts and reducing intake of red and processed meat could increase life expectancy. 

This post explores the benefits of the longevity-promoting foods highlighted in the study and ways to eat more of them as part of a weight-loss meal plan. 

Whole Grains 

Whole grains are grains that are kept intact. In other words, they aren’t refined to remove the fiber-rich bran or nutrient-packed germ. These include brown rice, barley, millet, bulger, whole-wheat bread and pasta, buckwheat, popcorn, oats, spelt, kamut, and rye. 

The benefits of whole grains, such as preventing type 2 diabetes and heart disease, are backed by a large body of research. The fiber, micronutrients, and phytochemicals (beneficial plant compounds) in whole grains contribute to their benefits. 

To incorporate more whole grains into your diet, follow these tips: 

  • Swap sugary breakfast cereal for plain oatmeal. Add whole fruit and nuts or seeds for more flavor and nutrition. 

  • Choose 100% whole-wheat pasta for recipes that call for pasta or noodles. 

  • Make soups with whole grains, such as chicken wild rice soup, mushroom barley stew, or kamut chickpea soup. 

  • Bake with spelt, whole wheat, or buckwheat flour. There are many recipes online for healthier baked goods using these flours. 

Legumes 

Legumes include beans, peas, and lentils. They are loaded with nutrients like potassium, folate, and iron in addition to fiber. Eating legumes on a regular basis is associated with lower total and LDL cholesterol levels, blood pressure, and body weight. 

You can eat more legumes by incorporating these recommendations: 

  • Add beans to soups and salads. 

  • Make dips with beans, such as hummus and white bean dip. 

  • Use beans as a filling for tacos or the base for veggie burgers. 

  • Bake with beans! Black bean brownies and chickpea blondies are delicious, healthier baked goods. 

Nuts 

Nuts like almonds, cashews, walnuts, macadamia nuts, pecans, and pistachios are very nutritious and so delicious. Eating nuts may provide benefits like reducing inflammation and high blood sugar and decreasing the risk of heart disease. 

To incorporate more nuts in your diet, you can do the following: 

  • Make your own roasted nuts. Toss cashews, pecans, and almonds in olive oil, maple syrup, rosemary, salt, and pepper. Roast nuts on a lined baking sheet at 350 degrees F for 15 to 20 minutes. 

  • Spread nut butter on whole wheat bread or crackers for a snack. 

  • Add chopped nuts to baked goods or salads. 

  • Use soaked cashews to thicken soups. 

Note from Healthy For Life Meals: Take advantage of one of the best diet meal services and get started with one of our plans today. We incorporate all of the foods on this list and limit red and processed meat. Check out our menus and order today for fresh, delicious meal delivery next week.

 

Stef Keegan