5 breakfast habits to live like the oldest people in the world – eat this, not that

No one knows how long they will live, but there are things you can do to extend your life, such as eating a healthy diet and staying active. There are also places where you can live where you are more likely to live longer. The Blue Zones, as they are called, are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California.

The Blue Zones refer to five regions of the world where life expectancy exceeds the average human life expectancy, says the nutritionist. Sara Schlichter. “In particular, people reach 100 years of age 10 times more often than in the United States.”

Maybe it’s some magic that makes people in these five places around the world live longer, but it’s more likely that they are active and making healthy food choices.

“While this is partly due to genetics, it is mostly thought to be due to their dietary and lifestyle habits,” says Schlichter.

While we can’t all move to one of the blue zones, we can follow some of their eating habits to see what they do and never do. Here are some of the best breakfast habits to follow if you want to live like the oldest people in the world.

woman eating a bowl of oatmeal

It seems like an easy thing to do, but sometimes it can be hard to turn down an extra meal if you’re eating really tasty food, even if you already feel full. This is not the best practice if you are trying to live as long as possible, because those who live in the blue zones of the world, where people live the longest, rarely continue to eat after they start to feel sick. full.

“People in the Blue Zones are thought to follow a Confucian mantra and stop eating when they feel 80 percent full,” says Schlichter. “Of course, for this they are likely to eat regularly, in a balanced way and do not allow themselves to get hungry.”

eat breakfast plate with vegetable toast and eggs and smoothies

You’ve probably heard it before: breakfast is the most important meal of the day. People living in the blue zones, who are 10 times more likely to live to 100 than those in the United States, take this to heart.

According to Schlichter,[people in the Blue Zones] also allegedly eat the least in the afternoon or early evening, which is contrary to how many Americans eat.”

egg for breakfast

Plant-based diets are becoming more popular across the country, making it easier to stick to this habit. The diet consists of eating mostly or entirely plant-based foods, which still leaves plenty of options for breakfast, such as whole-wheat pancakes or sautéed vegetables.

“The cornerstone of the Blue Zone diet is eating plenty of fruits, vegetables, sweet potatoes, nuts, beans, lentils and legumes every day,” says Schlichter.

This doesn’t mean you have to go completely vegan, as the world’s oldest people also eat meat and dairy, albeit in much smaller amounts than in the United States.

“They eat meat, but about once a week, and stick to a serving size of 3-4 ounces. They encourage daily fish consumption,” says Schlichter.

chocolate pancakes with berries and maple syrup

Quitting sugar completely is difficult, as it is found naturally in many foods, including many fruits. But if you want to live like the oldest people in the world, it’s important not to eat the extra sugar found in most unhealthy foods.

“Many Americans know we should cut back on added sugar, but don’t know where to start,” Schlichter says. “In many areas of the Blue Zone, they have less access to added sugars, so it’s an easier task. Their traditional products have no added sugars, except perhaps for the honey they add to their tea.”

She adds that the oldest people in the world consume sugar, but this is not a regular occurrence, and it is not added to every meal.

“People in the Blue Zones consume sugar intentionally, not out of habit,” says Schlichter.

couple having breakfast

For the most part, blue zone residents of the world eat a very healthy diet, but it’s not because they feel like they’re being forced to follow a certain diet, or because they limit themselves to the food they really want. Instead, they celebrate food that is eaten in moderation rather than forbidding themselves from eating certain foods.

“In the Blue Zones, they don’t worry about counting calories or reading food labels,” says Schlichter. “They intuitively eat from the ground and listen to their bodies rather than external cues from the food culture around them.”

When you’re trying to imitate the oldest people in the world by making breakfast, you should use the ingredients you like in moderation and enjoy your breakfast rather than worrying about what diet you should follow.

“Here in the US, we are constantly bombarded with new diets and reasons why we should eat one way or eliminate foods entirely,” says Schlichter.

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