DO you wish you could live to 100?
Ex-BBC journalist John Humphrys this week revealed he is aiming to eat himself to the ripe old age of 124 through a healthy diet.
9
But is it really possible? It turns out people living in some parts of the world – so called Blue Zones – might have the answer.
Here, Sun GP Dr Zoe Williams reveals eight key rules to follow if you want to make a century.
Plant slant
9
RULE: 95 per cent of your diet should come from plants or plant products. Opt for leafy greens, sweet potatoes, fruits, nuts, seeds and plant-based fats.
HITTING your five-a-day? If you really want to add years, go veggie most of the week.
Rhiannon says: “Many fruit and veg such as apples, tomatoes and broccoli are rich in antioxidants. Eaten regularly they can slow visible ageing.
Retreat from meat
9
RULE: Eat meat no more than twice a week. Opt for free-range chicken, pork or lamb, and avoid processed meats like hot dogs and sausages.
IF a bacon sarnie is your go-to in the morning, we’ve got bad news for you! The people living longest save meat for high days and holidays.
Dr Zoe says: “It’s important we get enough protein in our diet, but try to swap animal protein for plant-based alternatives.”
She added prime cuts are OK if scaling back, but watch your portion sizes.
Something fishy
9
RULE: Eat fish daily. Sardines, cod and oily fish are good choices. But limit anything high in mercury, such as tuna, to a few portions a week.
A STUDY of 96,000 Americans since 2002 found “pesco-vegetarians” – or veggies that eat fish – live longest.
Dr Zoe says: “In Blue Zones, fish is eaten on average two to three times a week. Try to include two portions of oily fish like salmon, mackerel or sardines twice a week.”
Diminish dairy
9
RULE: Limit cow’s milk and dairy goodies such as cheese and butter. Instead try small amounts of sheep or goat’s milk products, or plant-based milk, kale and tofu.
WHILE the Western diet relies on cow’s milk for calcium, in Blue Zones it comes from plant-based sources.
Rhiannon says: “As we age, we lose muscle mass and bone density, increasing our risk of osteoporosis. That’s why calcium-rich foods should be eaten daily.”
Crack an egg
9
RULE: Eat nor more than three eggs per week.
Whether you like yours fried, boiled, poached or scrambled, eggs could help boost your lifespan.
The Adventist Health Study 2 in the US showed egg-eating vegetarians tended to live longer than vegans.
Dr Zoe says: “Eggs are consumed in all five Blue Zones, where people eat them on average 2-4 times a week. They are a great source of protein and vitamins A, D and E.”
Slash sugar
9
RULE: Consume no more than seven added teaspoons of sugar a day. Get your fix from naturally – occurring sugars such as honey, stevia and fruit. But avoid sweets, sugary treats and low fat products.
YOU should only indulge in sweet treats twice a week at most.
Dr Zoe says: “Skip foods that list sugar in the first five ingredients. Added sugar lurks everywhere, from yoghurts to pasta sauces.”
Go nuts
9
RULE: Snack on two handful of nuts a day. A variety of almonds, peanuts, Brazil nuts, cashews and walnuts should satisfy your tastebuds.
WHY not make a handful of nuts your replacement for sugary snacks?
Blue Zone studies show two handfuls a day is the average amount centenarians are eating.
Dr Zoe says: “Add nuts and seeds to salads, soups and fruit in the morning to up your intake.”
Eat the whole thing
9
RULE: Eat whole foods – which contain just one ingredient.
Raw fruit and vegetables, whole grains and fermented foods are good for you. But give highly processed grub a miss.
Rhiannon says: “Swap your bread, rice and pasta for their whole grain alternatives to increase your fibre intake. This can help control blood sugar spikes, which may increase your risk of developing cardiovascular diseases and type 2 diabetes.”