Blue Zone Food Index Chart LONGEVITY FOOD LIST NUTS AND SEEDS Almonds Brazil nuts Cashews Walnuts Chia seeds Pecans GRAINS Barley Brown rice Maize nixtamal Oatmeal Whole grain bread Quinoa Farro Amaranth Millet BEANS LEGUMES Black beans Black eyed peas Chickpeas Fava beans Lentils Peas Peanuts FRUITS Avocados Bananas Lemons Papayas Tomatoes Sweet peppers
FOOD GUIDELINES 95 100 plant based Reduce dairy Retreat from meat Blue zones centenarians eat about 2 oz or less about 5x per month Go easy on fish Fewer than 3 oz up to 3 times weekly Go wholly whole Single ingredient raw cooked ground or fermented and not highly processed Slash sugar Consume only 28 grams 7 teaspoons of added The daily food intake of people living in Blue Zones is about 95 vegetables fruits grains and legumes They do not eat much meat dairy sugary foods or drinks and processed food Food is not the only reason that people in Blue Zones live long healthy lives
Blue Zone Food Index Chart
Blue Zone Food Index Chart
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Blue Zone Diet Chart
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Food Index Chart Food And Drink Preparation Food Wine
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PDF 1 6 1 0 obj endobj 2 0 obj stream 2022 08 16T11 22 02 07 00 2022 08 16T11 22 02 07 00 2022 08 16T11 22 02 07 00 PTI FusionPro 12 1 2 uuid eec7eee1 This comprehensive list of the foods you can eat on the blue zones diet and a 7 day meal plan will get you started
People in Blue Zones areas have a diet that is 95 plant based Fruits vegetables beans tofu lentils nuts and seeds are rich with disease ghting nutrients and the cornerstone of their diets Eat Plants 95 percent of your food should be fruits vegetables grains greens and beans Use olive oil to saut and spices to flavor vegetables Feel free to eat a cup cooked of whole
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Blue Zone diet food list Based on the Power 9 principle of plant slant that the Blue Zone regions embrace we ve put together a food list that can help you get started on eating What is the blue zones diet The blue zones diet incorporates eating patterns from five regions the Barbagia region of Sardinia Ikaria Greece Nicoya Peninsula Costa Rica Okinawa Japan and Loma Linda California
Similarly to the Mediterranean diet the Blue Zones diet limits meat and is rich in plants predominantly leafy greens beans potatoes whole grains and nuts The Blue Zones diet and Plant foods such as fruits vegetables legumes beans nuts and whole grains are all staples of a blue zone diet These foods are packed with vitamins minerals and antioxidants that can help protect against disease and promote overall health
The Blue Zone Diet 101 Eat Right Live Long INFOGRAPHIC
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LONGEVITY FOOD LIST NUTS AND SEEDS Almonds Brazil nuts Cashews Walnuts Chia seeds Pecans GRAINS Barley Brown rice Maize nixtamal Oatmeal Whole grain bread Quinoa Farro Amaranth Millet BEANS LEGUMES Black beans Black eyed peas Chickpeas Fava beans Lentils Peas Peanuts FRUITS Avocados Bananas Lemons Papayas Tomatoes Sweet peppers
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FOOD GUIDELINES 95 100 plant based Reduce dairy Retreat from meat Blue zones centenarians eat about 2 oz or less about 5x per month Go easy on fish Fewer than 3 oz up to 3 times weekly Go wholly whole Single ingredient raw cooked ground or fermented and not highly processed Slash sugar Consume only 28 grams 7 teaspoons of added
9 Blue Zone Foods To Increase Longevity Get Healthy U
The Blue Zone Diet 101 Eat Right Live Long INFOGRAPHIC
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7 Blue Zone Foods To Include In Your Diet
/GettyImages-460819385-5a8b142dae9ab8003760c8d0.jpg "7 Blue Zone Foods To Add To Your Diet")
7 Blue Zone Foods To Add To Your Diet
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Blue Zone Food Index Chart - This comprehensive list of the foods you can eat on the blue zones diet and a 7 day meal plan will get you started
