The Blue Zones diet includes mostly whole, plant-based foods, and limited meat and animal products. “That means fruits, vegetables, whole grains, beans, and nuts.
Can you eat eggs on the Blue Zone diet?
Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. As with meat protein, the egg is a side dish, eaten alongside a larger portion of a whole-grain or other plant-based feature.
What do you eat in the Blue Zone in a day?
Day 1
- Breakfast Oatmeal with berries and nuts.
- Lunch Sardinian-style pizza.
- Snack Handful of nuts.
- Dinner Hearty minestrone soup.
- Breakfast Sweet potato hash with veggies.
- Lunch Black bean burger with lettuce and tomato on sourdough.
- Snack A handful of mixed nuts.
- Dinner Tofu steak with mushrooms.
What do Blue Zones eat for breakfast?
In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day’s calories are consumed before noon.
What is the blue diet? – Related Questions
Do blue zones eat pizza?
You won’t find pizza, burgers, kebabs or Pop-Tarts on the Blue Zone table. These people eat food that is cooked from scratch and rarely touch highly processed junk food.
Do blue zones drink coffee?
Coffee is a daily ritual in blue zones areas, as well. Sardinians, Ikarians, and Nicoyans start their days with a cup, lightly sweetened without cream. In addition to a daily cup of coffee, blue zones centenarians drink water, tea and wine.
How often do blue zones eat eggs?
People in all of the blue zones eat eggs about two to four times per week. Usually they eat just one as a side dish with a whole-grain or plant-based dish.
What do Sardinians eat for breakfast?
Today, an espresso and a sweet (biscuits or pastries) usually suffice. It’s not as heavy as the toast, eggs, and bacon or oatmeal of other nations. For most Italians, breakfast is the sweetest meal of the day. Many Sardinians like to head to the local bar for their breakfast, to read the newspaper and chat with locals.
What do people in Ikaria eat for breakfast?
In terms of meals Ikarians typically have a late morning breakfast comprised of goat’s milk, yogurt and or cheese, fruits, herbal tea or coffee, whole grain bread and local honey.
What kind of bread do they eat in blue zones?
People in Blue Zones areas eat very little bread, but when they do, they predominantly eat sourdough. Unlike other breads made from white flour, sourdough bread doesn’t cause spikes in blood sugar. Substitute sourdough or 100% whole-grain bread for white bread, and be mindful of your serving size.
Do blue zones eat pasta?
Pasta: Pasta gets a bad rap, but centenarians from the blue zones, particularly in Ikaria and Sardinia, eat pasta frequently. Look for pasta made with just a few high-quality ingredients. Gluten-free varieties are available in many stores and are often made with quinoa and brown rice.
Do blue zones eat cheese?
The diet is mostly plant-based. 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.
Do blue zones drink alcohol?
You can consume alcohol and live to a happy 100, even up to one drink daily for women, two for men. We know from blue zones centenarians that this is true: People in four original blue zones areas drink alcohol moderately and regularly. The trick is to drink one to two glasses per day with friends and/or with food.
How much sleep do people in Blue Zones get?
The centenarians from the blue zones regions of the world sleep about 7 to 9 hours per night and take frequent naps, further decreasing their stress load and reducing the risk of heart disease by 34 percent.
What is the average age in blue zones?
While in the US, the average life expectancy is 78 years, in the Blue Zones, living to be over 100 isn’t uncommon. The regions that make up the Blue Zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California.
Is rice a Blue Zone food?
About 65 percent of the diets in the blue zones is whole grains, beans, and starchy tubers. Grains including oats, barley, brown rice, and ground corn also play a key role in the diet.
What do the oldest living people eat?
Kane Tanaka, a 119-year-old woman from Fukuoka, Japan who currently reigns as the oldest living person, eats rice, fish and soup. However, she’s not exactly on a strict routine. For her, that means savoring hakata ramen, motsu nabe (offal stew), mentaiko (fish roe) and mizutaki (chicken hotpot).
What diet lives the longest?
A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week.
Is salmon on the Blue Zone diet?
Wild-caught salmon or smaller fish like sardines, trout, snapper, cod, and anchovies are okay choices. Limit portion sizes to 3 ounces (about the size of the palm of your hand.) Avoid dairy when possible.
Do blue zones eat potatoes?
The Japanese sweet potato, also called imo, is a cornerstone of the traditional Okinawan diet, a cuisine synonymous with good health and longevity. Yet this blue zones star ingredient became the starch of choice in this island chain not because it’s nutrient-dense or rich in antioxidants, but mostly by necessity.
