New year, new healthy eating habits? That sounds like a really great idea! But what should you start with? Don’t worry, we’ve got you covered!
There is so much research out there when it comes to the science of longevity and healthy eating habits. And it can sometimes be impossible to sift through. But the good news is that you don’t have to do that. You can simply read some easy guidelines below and then apply to your life as many as humanly possible.
The beauty of these 'rules' is that you don’t have to drastically change your life all at once, just start to follow them little by little and integrating them in your life. That way, the changes happen in a more stable way. And there won’t be that much pressure on you either.
5 healthy eating habits for longevity (and happiness)
1. Eat meat twice a week, at most
Everybody will advise you not to have a huge meat intake every week. Especially since red meat and processed meat have been increasingly linked with different types of cancer. And according to the Mediterranean diet, two servings of meat per week is the optimum level of meat consumption. And since we’re at it, if you can, make sure that the meat you have comes from reliable sources.
If you’re a carnivore, like me, try to reduce your meat intake over a longer period of time. It will be simpler.
2. Go for mostly plant-based
Make a very large percentage of your food be plant-based. Eat vegetables when they are in season. You can have the rest of them pickled or dried. Eat plenty of leafy greens, cruciferous vegetables, whole grains, and beans. They will all add up to more years on this planet.
And don’t be afraid to get out of your comfort zone. Try out new ingredients you found at the market. I have been trying to cook many things I have never even tasted before.
3. Fish, fish, fish!
If you are cutting back on meat, why not replace some of those meals with fish dishes? You can have a small portion daily or a large one a few times a week. But a lot of fishes are rich in omega-3 fatty acids and omega-6 fatty acids, amino acids that are quite great for you. The choice is yours, ranging from sardines, anchovies, cod, but also salmon and mackerel.
4. Go nuts for nuts
Nuts reduce bad cholesterol and are an amazing snack for when cravings between meals hit you. There are so many types of nuts and they’re all delicious. Well, some are fattier than others, but that’s why it’s great that you get to switch between them and have some awesome variety in your diet. Have pistachio one day, walnuts the next and don’t forget about almonds.
5. Cut back on sugar
Yeah, we’re sure you already know this, but it’s worth repeating over and over again. Sugar tends to hide in the products you buy at the supermarket, so pay more attention to the labels. We love sweets too, so we understand, but sometimes, like in this case, less is so much more... when it comes to your lifespan.