A recent study has shown that it is never too late to start eating healthier and improve your overall health, even in middle age. The study suggests that making dietary changes after the age of forty can add up to ten years to your life expectancy, while starting around age seventy can still add up to five years.
The key to improving your health through diet lies in consuming more cereals, nuts, and fruits, as well as reducing intake of sugar, red meat, eggs, processed grains, and processed meats. The research provides clear guidelines on what constitutes a “longevity diet,” including specific quantities of fruits, vegetables, whole grains, fish, dairy, nuts, and legumes.
For example, the ‘longevity diet’ recommends consuming at least 250 grams of fruit, 360 grams of vegetables, and 125 grams of whole grains daily. It also suggests eating fish at least twice a week and limiting processed grains and meats. By following these guidelines, individuals can significantly improve their life expectancy.
To make it easier to follow the ‘longevity diet,’ a sample menu is provided, including options for breakfast, lunch, and dinner. For breakfast, options include oatmeal with walnuts and milk or whole wheat bread with hummus, avocado, and cheese. Lunch options feature quinoa with edamame beans, smoked salmon, almonds, tomatoes, arugula, and ricotta, while dinner options include sweet potato with cod and boiled carrots or brown rice with vegetables, peanuts, chicken, and a fried egg.
By making these simple dietary changes and following the guidelines of the ‘longevity diet,’ individuals can significantly improve their health and increase their life expectancy, no matter their age. It’s never too late to start eating healthier and reaping the benefits of a nutritious diet.