Nina

15 clean and healthy diet rules to follow for longevity

1. Follow a diet with a high vitamin and mineral content
2. Select ingredients that your ancestors would have eaten
3. Eat mostly vegan and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.)
4. Minimize saturated fats from animal sources (meat, cheese)
5. Two or three times per week (not more) eat high-quality seafood with low mercury-levels, high omega-3, omega-6, and vitamin B12 content (e.g. sardines, anchovies, salmon, cod, trout, shrimp, and clams)
6. Take a multivitamin 2 times per week
7. If you are below the age of 65, keep your protein intake low (0.31 to 0.36 grams per pound of body weight).
8. To preserve muscle mass in old age slightly increase your protein intake and the consumption of fish, eggs, white meat, and goat and sheep products
9. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
10. Minimize sugar intake
11. Maximize good fats (e.g. at least 3 tablespoons of olive oil and 1 ounce of nuts per day)
12. Eat complex carbs and whole grains
13. Based on your weight and age, have two or three meals per day (overweight or at risk to gain weight, eat breakfast plus one main meal a day, plus two low-sugar snacks with less than 100 calories each. Normal weight or at risk of losing weight or over 65 and of normal weight, eat three meals a day and one low-sugar snack with fewer than 100 calories.)
14. Keep all meals within a twelve-hour period (for example between 8 a.m. and 8 p.m).
15. Don’t eat anything in the three to four hours before you go to sleep

From the “How to stay young” series by Dr. Valter Longo