Changing your diet is no easy feat. If you’re interested in trying a blue zones diet, here are five tips to help you get started.
1. Eat lots of fruits, veggies, and beans
Aim for 5 to 10 servings of produce every day. This can include bananas, leafy greens, tomatoes, sweet potatoes, seaweed, avocado, and more.
“Practice making your meals colorful by diversifying your food plate with a variety of foods,” Ford says.
Plus, try to eat at least ½ cup of beans every day. Some types you might try are chickpeas, lentils, black beans, and soybeans. Beans are rich in both fiber and protein, which will help you stay full for longer.
2. Limit meat and ultra-processed foods
People in blue zones eat meat and animal products sparingly — as mentioned, a general breakdown of the diet is 95 percent plant-based and 5 percent animal-based. Meat can be an option every once in a while or as part of a celebration. But choose tofu and beans as your primary protein sources, if possible, along with the occasional serving of fish.
It’s best to limit ultra-processed foods as well, including sugary beverages, salty snacks, sweets, processed meats, and packaged meals. These items have limited nutritional value and have been linked to health concerns, including heart disease, cancer, and mental health conditions.
3. Cook at home
Preparing meals at home and dining out less often will make sticking to the blue zones diet a little easier and help you consume nutritious foods more frequently, Ford says.
Research suggests that when people cook at home, they tend to consume fewer calories and added sugars. They’re also less likely to consume ultra-processed foods and more likely to eat whole or minimally processed foods.
4. Pay attention to portions
Eat mindfully and focus on portion control, Ford says. As mentioned, a key part of the blue zones diet is the 80 percent rule, where people are urged to eat until they’re only 80 percent full rather than stuffed. This guideline will help you avoid overeating.
5. Stay hydrated
Water is the preferred beverage of people living in blue zones, and drinking water throughout the day will help keep you hydrated, Ford says. Coffee, green tea, and herbal teas are also commonly consumed in these regions. Just avoid adding cream, milk, or sugar.
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