What's the best diet for longevity?


I know there can’t be a one size fits all, but is there any diet backed by science that’s better than the rest? That will help you live a healthy and long life.


There isn’t a one size fits all, like you mentioned.

Michael Polan had his simple 3 rules when it came to food: “Eat food. Not too much. Mostly plants.”

When he says eat food, he means eat real food, that is not processed, comes from nature rather than a plastic wrapped package. Remember this rule, especially when you go for your mid morning or mid afternoon snack. Obviously don’t be too strict about it, out of convenience most foods come pre-packaged, so if you feel like having some yogurt and berries, that would be a perfectly acceptable snack even though the yogurt comes in a tub and the berries in a plastic tray with a plastic foil on top. Strive for progress, not perfection.

Then. Not too much. It’s been shown that calorie restricted diets make humans live longer. We (in the Western world) are simply eating too much. Portion sizes are too big, there’s too much sugar in most food you buy from the supermarket, and even at home many of us struggle with portion control. It’s difficult to learn how to pace yourself, but it can be done. Go by this rule: eat protein with every meal and every snack. This will help you in between meals, stabilising blood sugar and leaving you feel more satiated. And one more thing, don’t be afraid of fats, either. They make food taste better and make you feel satisfied.

Finally, mostly plants. This doesn’t mean you have to become vegetarian or vegan. However research shows again and again the power of plant foods, like vegetables, fruit beans, pulses and whole grains.Plant foods are rich in vitamins, minerals and fiber. This is where you’ll get your antioxidants necessary for disease fighting.

So, just do a little bit better every day. Enjoy food, be mindful about what you eat, when you eat it and how much of it you eat. And share your food with friends and family, it’s such a big and beautiful part of life.