PRINCIPLES OF A LONG AND HEALTHY LIFE

1. DOWNSIZE YOUR MEALS AS THE DAY GOES ON

Our bodies cope better, in terms of insulin sensitivity, when we eat more at the start of the day.

Skipping breakfast, nibbling at lunch, and gorging in the evening is rare in long-lived communities. Follow their lead of starting the day with food aplenty to lower the risk of obesity, heart disease, and type 2 diabetes.

“Breakfast like a king, lunch like a prince, and dine like a pauper” – scientists believe that such eating can confer major health benefits.

Insulin body clock

Scientists are looking at how circadian rhythm – or our internal body clock – affects metabolism, nutritional intake, and the way the body responds to food. Studies certainly show we have an increased risk of metabolic syndrome, obesity, and type 2 diabetes when the circadian rhythm is disrupted. Other research provides evidence to suggest that we’re more sensitive to the effects of insulin in the morning and so need less of it to control blood sugar levels. At night, this sensitivity is reduced, so more insulin is needed after eating to lower blood sugar. Over time, this eating pattern can lead to insulin resistance, a precursor for type 2 diabetes. The bottom line is: our bodies cope better when we eat more at the start of the day and less as the day wears on.

Skip breakfast at your peril

Not only does eating breakfast mirror what many centenarians do, but research also shows that skipping breakfast can spell disaster for your health. Many studies show that people who skip this meal are more likely to be overweight or obese and also have an increased risk of heart disease, stroke, high blood pressure, and type 2 diabetes.

A vicious cycle

In Western societies many of us miss breakfast, grab a small lunch, have a huge dinner, and snack during the evening. Studies confirm that such eating patterns are linked to obesity. Eating lots of food in the evening also means we’re less likely to feel hungry the next morning… so that we skip breakfast – and the cycle repeats.

Better eating habits

To ensure that you can make the switch to healthier eating for the long term, the longevity eating plan offers a transition towards “breakfasting like a king….” The month-long plan is a nutritionally designed menu that leads you into downsizing calories through the day without noticing.

2. KNOW HOW MUCH IS ENOUGH

Studies show that severely obese people can expect to live 10 years less than people of a healthy weight.

The more overweight we are, the shorter our lives: fact! Experts agree one of the best things we can do to live longer is to stay a healthy weight. And for many people that means breaking a life-long habit of overeating.

In 2016, a study confirmed that weighing too much shortens lives. Looking at 3.9 million adults worldwide, the study found that being overweight or obese is directly linked with a higher risk of dying early from conditions such as respiratory disease, heart disease, stroke, and cancer. And it was found the risk increases the heavier we get: being overweight reduces life expectancy by a year, while obese people lose three years of life.

Inevitably heavier?

Statistics reveal that weight gain becomes more common with age. In the UK, for example, 39 per cent of 16–24-year-olds are overweight or obese, but this increases to 71 per cent of 45–54-year-olds. Yet middle-aged spread doesn’t have to be a fact of life. Yes, our metabolism slows down a little with age and we lose muscle mass, but it is changes (or lack of) in our lifestyle that are mainly responsible for the increases in waistline as we age.

Learning from Japan

Only 4 per cent of adults are obese in Japan and the life expectancy is the highest in the world – almost 84 years. In contrast, 27 per cent of Brits and 38 per cent of Americans are obese, with an average life expectancy of 80 years.

80 per cent full

The elders of Okinawa, who are renowned for their long and healthy lives, practise something called “hara hachi bu”, which translates as eating until they are 80 per cent full. It’s impossible to know when we’ve reached 80 per cent fullness, but the important message is to stop eating at the point when we could still eat a little more – and well before we are “stuffed”!

Strategies to prevent overeating

The science behind becoming overweight is simple: if we take in more calories from food and drink than we use up, they’re stored as fat and we put on weight. While increasing exercise levels has a role to play in burning more calories, the key factor in reducing weight is to avoid overeating.

Calculate your BMI

Body mass index (BMI) can identify if you are a healthy weight. To calculate, divide your weight in kilograms by the square of your height in metres: 70kg ÷ 1.7 x 1.7 m = 24.2. A BMI of 18.5 to 24.9 indicates a healthy weight; 25 to 29.9 means you are overweight; and over 30 is a measure of obesity.

3. EAT MORE PLANTS

Look at the communities in the world with the longest life expectancies and one of the key things they share is a mainly plant-based diet with plenty of fruit and vegetables. Skewing your diet towards plants seems to protect against many age-related conditions, including heart disease, cancer, obesity, and type 2 diabetes.

Studies show that diets based mainly on plants are linked to a reduction in mortality, and from cardiovascular disease especially. And you don’t need to be 100 per cent vegetarian to benefit: a 2015 study found that diets comprising 70 per cent plant-based foods cut the risk of cardiovascular disease by 20 per cent, so the priority is to obtain most nutrients from plants.

Health promotion

Good intakes of fruit and vegetables seem to help lower the risk of many other conditions, too, such as respiratory problems, dementia, arthritis, and age-related macular degeneration. Such emphasis is core to the longevity eating plan.

Double the benefits

Experts agree the health benefits of plant-based diets are twofold. First, by eating more plant foods we “crowd out” animal foods and reduce our intake of the nutrients they contain that are linked to poorer health. Second, most plant-based foods come with in-built beneficial nutrients, many of which are unique to plants.

Fibre provider

Only plants contain fibre, which plays an important role in keeping us full and regular. When we eat fibre-rich foods we are less likely to overeat, making it easier to stay a healthy weight. And fibre also has body-wide benefits relating to heart disease, bowel complaints, and certain cancers

Phytochemical magic

Fibre isn’t the only nutrient unique to plants; they’re also rich in naturally occurring chemicals known as phytochemicals, many of which act as antioxidants and help prevent inflammation. In lab studies, phytochemicals have been linked to everything from boosting immunity and slowing down or stopping the growth of cancer cells, to delaying cognitive decline and helping to lower cholesterol. For a detailed look at phytochemicals.

Holistic nutrition

Studies suggest it’s the unique, overall package of nutrients in plant foods that protects health. When vitamins or antioxidant compounds are consumed in isolation they often don’t offer the same benefits, and may even be harmful in some cases: vitamin E and beta-carotene supplements, for example, may have been found to increase the risk of certain cancers. Ultimately, most experts agree it is better to gain plant-derived nutrients from plants themselves.

Is five-a-day enough?

The World Health Organization recommends eating 400g (14oz) of fruit and vegetables a day, or roughly five portions. A 2017 study found that every 200g (7oz) increase in fruit and veg offered health benefits, and that 800g (13⁄4lb) a day – about 10 portions – was the optimal intake. That said, 10 portions has been criticised as unrealistic, so aim for five but more is better.

Fibre-based benefits

Fibre can only be obtained from plants, so a plant-based diet will naturally be high in fibre. Fibre cannot be digested by the body; it comes as two main types: soluble and insoluble. Soluble fibre forms a gel in the intestine and helps control blood sugar, while insoluble fibre increases the bulkiness and softness of stools.

4. EAT THE RIGHT CARBS

ong-lived peoples around the world still eat plenty of carbs, but in smaller portions and mainly as wholegrains.

Carbohydrates have had a bad press, and many people have jumped on the low-carb, high-protein bandwagon in search of magical weight loss and health gains. But, in longevity terms, carbs continue to be the main event in long-lived communities, while protein-rich foods play more of a supporting role.

Carbohydrates are the main raw material needed to power our bodies. Yet high-carb intakes have been blamed for the rising incidence of numerous health problems, including obesity, heart disease, type 2 diabetes, and even dementia. So, the idea of putting carbs firmly on the menu may seem controversial. Interestingly, however, a carb-based diet is far more aligned to the traditional eating habits of people from long-lived communities, such as the Seventh Day Adventists and on the Greek island of Ikaria. In these areas, it’s pulses, potatoes, sweet potatoes, fruits, and vegetables along with mainly non-wheat wholegrains, such as oats, rice, barley, and quinoa, that are the carb “stars”.

Ditch the sugar

5% is the maximum percentage of daily calories that should come from added sugar, according to the WHO.

High intakes of sugar (a simple carbohydrate) are linked to weight gain and associated health issues.
• Avoid fakes – Calorie-free sweeteners won’t get rid of a sweet tooth, so gradually cut down on sugar.
• Check the label – Sugar hides under names such as corn syrup, hydrolyzed starch, sucrose, glucose, fructose, and maltose.
• Find alternatives – Top yogurt and porridge with fresh fruit instead of honey, for instance.

Age-friendly carbs

Such star carbohydrates are naturally low in fats and packaged with other beneficial nutrients (such as vitamins and minerals).

Wholegrains are a supergroup of wonderfoods that aid wellbeing and reduce the risk of age-limiting disease, and you’ll see there are plenty to discover, from oats to wild rice.

Quality not quantity

People in traditionally long-lived communities tend to eat less food overall. Even though carbs form the bulk of what they eat, compared with Western diets the total carbs consumed is smaller – a serving of rice in a small bowl, for example, not most of a dinner plate! And the carbs tend to be served with other nutrient-rich ingredients, such as vegetables, beans, fish, and nuts, rather than lots of fat, meat, cheese, or processed foods. So, for longevity – choose whole carbs, serve sensible portions, and partner with healthy ingredients

5. SWAP RED MEAT FOR FISH

It’s official: red meat should be off the regular menu if you want to live a long and healthy life. High intakes of red meat are unheard of in countries that have the greatest number of centenarians. People aren’t necessarily vegetarian, but fish takes pride of place at the meal table, with meat featuring only now and then.

After a study by the International Agency for Research on Cancer concluded that every 100g (31⁄2oz) of red meat eaten daily could increase the risk of bowel cancer by 17 per cent, the World Health Organization has now classified red meat as being “probably carcinogenic”. Processed meat (any meat that’s cured, salted, smoked, or preserved) fared worse as “definitely carcinogenic”, alongside smoking and alcohol. Studies have also shown a link between higher intakes of red meat and a higher risk of heart disease.

But what if I’m vegan or vegetarian?

Even if you don’t eat eggs and dairy, all the protein you need can come from a balance of pulses, nuts, and grains. Some plant-based foods offer short-chain omega-3 fats, which can be converted into the long-chain versions seen in oily fish, although the process is inefficient. Vitamin B12 is only found in animal foods, however, so a supplement may be wise.

The omega-3 factor

In contrast, good intakes of fish have been linked with a lower risk of overall death. It’s unsurprising really, since fish is high in protein, low in saturated fat, and packed with a wide range of nutrients.

Many of fish’s health benefits are attributed to its omega-3 fats. In a 2013 study of elderly people, those who had the highest levels of omega-3 fats in their blood lowered their risk of dying from all causes by 27 per cent. And a 2016 review of studies found that eating the equivalent of three full portions a week was linked to a 12 per cent reduction in dying compared with a fish-free diet. It’s no surprise that many of the world’s longest-lived communities, such as Okinawa in Japan and Ikaria in Greece, are located on islands or by the coast.

Is all meat bad?

While white meat, such as poultry, is packed with nutrients, is lower in fat and saturates than red and processed meat, and doesn’t seem to be linked to heart disease and bowel cancer, it does lack the omega-3 fats you get from fish.
What all these facts show is that eating lots of red meat is detrimental to longevity, and one good alternative to red meat is fish.

Make smart swaps for longevity

A 2017 review of studies found that people who ate the most fish every day reduced their risk of death from all causes by 7 per cent. In stark contrast, the highest intakes of red meat and processed meat actually made death more likely, see below. It’s easy for meat to be the default option, but it’s easy to make everyday switches from meat options to fish or seafood choices that will boost health and reduce your risk of dying.

6. EAT AS NATURE INTENDED

Which kind of eating do you think will help you live a longer and healthier life: a diet of fresh food in its natural form or one based on artificial, processed, and refined ingredients? Yes, you’ve guessed right – eating as nature intended scores best in terms of health and longevity.

Take a look around a supermarket in the Western world and it’s easy to find thousands of products that are completely unrecognizable from their natural state – from chicken nuggets and frosted flakes to instant mash and spaghetti hoops. But these types of foods don’t feature in the traditional diets of those people living long and healthy lives, such as those in Japan or the Mediterranean. There, people are far more likely to “eat naturally” as a matter of course by choosing ingredients that are fresh, unprocessed, and have little, if anything, added to them. Put simply, it means they eat fresh fish rather than fish fingers, brown rice rather than white rice, and a home-made curry rather than a ready meal.

Long-lived communities farm organically

Most experts generally agree the priority for health is to eat a mainly plant-based diet that contains plenty of wholegrains, fruit, and veg – regardless of whether these are produced organically or not. But, most of the food eaten by people in long-lived communities is produced organically, avoiding artificial pesticides, chemical fertilizers, and antibiotics.

Boost nutrition

Most foods eaten in their natural form tend to be packed with health-giving fibre, vitamins, minerals, and antioxidants, but are low in health-sapping saturates, sugar, and salt – all nutritional qualities that are linked to longevity. These stand in direct contrast to many processed or refined foods, which are low in nutrients but loaded with trans fats, saturates, sugars, and salt.

Added extras

Many ready-made foods also include additives (flavours, colours, and preservatives). A good rule of thumb is: the more additives a product has, the more hidden fat, sugar, and salt it contains. So, steer clear of the processed products aisles and embrace shopping for, and cooking with, natural ingredients.

7. CHOOSE NATURALLY PACKAGED FATS

Whether it’s following the low-fat diet of Okinawa, Japan, or the higher-fat diet of the Mediterranean, people who live longest get their fats from natural foods alongside a host of other wholesome nutrients.

Look at the traditional diets of people in long-lived communities and intakes of fat are well below international recommendations. The World Health Organization recommends that for health total fat shouldn’t exceed 30 per cent of calories. But in terms of longevity, we should look to the traditional diets of the Mediterranean and Okinawa.

Figures certainly seem to support a low-fat diet for longevity. But if this is the case then why do people from countries in the Mediterranean – where fat intakes are much higher – live longer, too? Researchers believe the answer is down to the types of fat those people are eating and what other nutrients that fat comes with.

Traditional Mediterranean diets are high in fat, but they’re reasonably low in saturates and trans fats (see below). Italy, for example, has one of the lowest intakes of trans fats in the western world. Much of the fat Italians eat is unsaturated, coming from olive oil, nuts, seeds, and oily fish.

Get fat savvy

It’s a similar picture in Japan. Yes, fat intakes are much lower to start with, but so are saturates. Just 15g of the daily fat in Japanese diets is saturated fat (compared with 26g in America; a healthy limit is no more than 20g saturates a day). Instead, much of their fat is eaten as omega-3 fats via a fish-rich diet.

Add these facts together and it’s easy to see it’s probably not so much the total amount of fat we have in our diet that affects our health but the type of fat we eat.

High intakes of saturates and trans fats increase blood cholesterol, a key risk factor for heart disease. But research is increasingly showing these fats may also increase the risk of other diseases, including obesity, type 2 diabetes, dementia, and certain cancers, most likely because they trigger inflammation in the body. Unsaturated fats, it seems, either don’t increase the risk or seem to help protect us from such diseases.

8. DOSE UP ON THE SHUNSHINE VITAMIN


Despite being able to make vitamin D ourselves, a lack of vitamin D is one of the most common nutritional deficiencies in the world. Since it’s so vital to health and longevity, it’s time to address the situation.

The figures are staggering: more than four in 10 adults over the age of 50 in the US and Europe are deficient in vitamin D. The “sunshine vitamin” – it’s made in the body when the skin is exposed to sunlight – is best known for its role in keeping bones strong and healthy. Vitamin D helps the body absorb calcium from foods and deposit it in bones, thereby helping to prevent bone conditions, such as osteomalacia in adults and rickets in children.

A natural all-rounder

But its benefits go way beyond the health of our bones. Vitamin D keeps our muscles functioning properly and is vital for a strong immune system. One 2017 study of about 11,000 people found supplements of vitamin D reduced the risk of acute respiratory tract infections (such as colds, flu, bronchitis, and pneumonia) by 12 per cent. The effects were particularly strong for those initially deficient in vitamin D.

Scientific studies also reveal that a deficiency of vitamin D may increase the risk of many conditions, including type 2 diabetes, heart disease, certain cancers (especially bowel cancer), multiple sclerosis, rheumatoid arthritis, and osteoarthritis. Other research shows a link between low intakes of vitamin D and an increased risk of mental decline, dementia, and Alzheimer’s disease.

More research is needed, but with so many potential links to better health, vitamin D is creating a buzz in the nutrition world.

Who’s at risk?

Because most vitamin D is made when the skin is exposed to the sun’s UVB rays, people who cover up for cultural reasons or who are housebound are at particular risk of vitamin D deficiency, as their skin isn’t exposed to sunlight. Using sunscreen has a similar effect since it blocks UVB rays.

The sun’s rays need to be of a certain strength to create vitamin D, so where we live, the season, and the time of day can affect how much is made.

People with darker skins may also be at risk, even if they live in a sunny climate, since higher pigment levels affect the skin’s vitamin D making ability. Older people are more prone to a deficiency, because age-related skin changes mean less vitamin D is made. So, be safe in the sun, but be sure to get enough, and let food play its part.

Getting enough sun

When UVB rays are at the right strength, the skin only needs short periods of direct exposure to make vitamin D. It’s vital to follow sun safety advice and make sure skin doesn’t burn, as sunburn is linked to an increased risk of skin cancer.

Top food sources of vitamin D

We can top up our body’s store of vitamin D with foods, including oily fish, mushrooms, and eggs. The World Health Organization recommends a daily vitamin D intake of 5mcg for everyone under 50, 10mcg for 51–65-year-olds, and 15mcg for over 65s. Some health organizations suggest that everyone takes a vitamin D supplement in autumn and winter to guarantee levels for optimal health.

9. CHOOOSE FOOD ACROSS THE COLOUR SPECTRUM

For a long and healthy life, you need to be eating more than “your greens”. The phytochemicals in colourful produce have been linked to protection against heart disease, cancer, and Alzheimer’s disease.

Until recently, the health-promoting benefits of plant foods were put down to them containing plenty of fibre, vitamins, and minerals. Those elements do offer benefits, but that’s not the whole story. Now research is revealing they naturally contain thousands of other compounds, known as phytochemicals or phytonutrients (“phyto” roughly translates as “plants” in Greek).

Tangible benefits

Phytochemicals evolved to help plants protect themselves (from disease, pests, and UV light), and so often reside in the outer layers and are responsible for fruits’ and vegetables’ colours – such as the dark purple of blackberries (anthocyanins), the redness of tomatoes (lycopene), and the dark green of spinach (lutein); their flavours – for instance, the bitter taste of kale (glucosinolates); and their aromas – the pungent odour of garlic (allicin). It’s not surprising to discover that the more colours you eat, the wider the variety of phytochemicals you’ll consume, and the greater the spread of benefits you’ll reap.

Now, for the science

Phytochemicals tend to be separated into groups according to their structural make up. For example, polyphenols (one of the largest and most-studied groups) are further divided into smaller groups, including flavonoids, anthocyanins, flavonols, flavones, isoflavonoids, flavanones, and flavanols. Other groups include carotenoids, such as alpha- and beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin, and lycopene.

The total package

It’s difficult to pinpoint the role individual phytochemicals have on our health and longevity, partly because phytochemicals don’t exist in isolation – one plant may contain hundreds, along with fibre, vitamins, and minerals. That said, there is much scientific lab-based research that provides good insight into the potential benefits that phytochemicals may have in helping to prevent disease and promote optimum health.

In the meantime, boosting our intake of phytochemicals is key: simply eat a variety of differently coloured fruits and vegetables – just think “rainbow”.

Eat a rainbow

Phytonutrients are found on or near the surface, so wherever possible eat the skin – be it the zest of lemons, the peel on cucumbers, or the skin on potatoes. The remainder exist within the interior flesh, so whole fruits and vegetables will give you a complete package of nutritional goodness. Here are just some of the potential health and longevity benefits of “eating the rainbow”, as suggested by lab research.

RED 
Lycopene – A carotenoid that may protect against some cancers and reduces blood cholesterol levels.
Ellagic acid – An antioxidant chemical that may help counter body-wide free-radical damage and a potential anticancer agent.
Anthocyanins – These also occur but at lower levels in red foods.

ORANGE/YELLOW
Alpha- and beta-carotene – These carotenoids are precursors to vitamin A. Beta-carotene is the most common and has antioxidant powers. It is beneficial for strong immunity and good vision.
Beta-cryptoxanthin – A chemical that is transformed into vitamin A in the body. It may also reduce the risk of lung cancer.

GREEN
Lutein and zeaxanthin – Two antioxidant carotenoids that are linked to a reduction in the risk of age-related macular degeneration.
Glucosinolates – These are broken down into chemicals that may protect against lung cancer.
Chlorophyll – Gives plants their green pigment and has antioxidant and anti-inflammatory benefits.

PURPLE/BLUE
Anthocyanins – Polyphenols that help to dilate blood vessels, so they’re good for heart health and are linked to better memory.
Resveratrol – A polyphenol with potent anticancer actions. It’s also been linked to better heart health.
Phenolic acids – Chemicals with potent antimicrobial, antiviral, and antioxidant activities.

WHITE/BEIGE
Quercetin – A flavonoid that’s good for the circulation and for body-wide inflammation.
Allicin – A sulphur-containing compound that may lower blood pressure and cholesterol and reduce the risk of some cancers.
Anthoxanthins – Flavonoids that may reduce stroke risk and promote heart health.

10. DRINK PLENTY OF FLUIDS

Dehydration, at any age, can make you feel tired, weak, dizzy, and confused, affect your concentration and memory, and increase the risk of low blood pressure and urinary tract infections. But as we get older, staying hydrated becomess harder, so it’s vital to know exactly what and how much you should be drinking.

The human body is two-thirds water, so it’s no wonder that water is vital for all bodily functions: it transports nutrients in the blood; removes waste products in the urine; helps us regulate our body temperature; and acts as a lubricant and shock absorber in our joints. The brain, in particular, is 77 per cent water, so even mild dehydration can wreak havoc on a person’s mental function.

Dehydration issues

Unfortunately, we become more susceptible to dehydration as we get older. First, the amount of water in our body decreases with age – at birth, the body is about 75 per cent water, but this drops to around 55 per cent in elderly people. Next, the kidneys become less efficient at conserving water in the body; this is combined with the fact that the mechanism that triggers thirst becomes less effective, so we’re less likely to feel thirsty and therefore drink less. On top of this, worries about incontinence mean some people limit their fluid intakes. Bottom line: as we get older, it becomes even more important to pay attention to how much we drink so that we stay hydrated.

How much fluid is enough?

Everyone’s requirements are different, depending on their weight, age, gender, level of activity, and the climate where they live – hotter temperatures and increased humidity, for example, make us sweat more, so we need more fluid to replenish what’s been lost. Added to this, what we eat can affect how much extra fluid we need to get from drinks. For most of us about one-fifth of the fluid in our diet comes from foods, such as milk, soup, stews, yogurts, fruit, and veg.

Research from the European Food Safety Authority suggests adequate daily intakes of water are about 2 litres (31⁄2 pints) for women and 2.5 litres (41⁄4 pints) for men. If 20 per cent of this comes from food, then women need to drink 1.6 litres (23⁄4 pints) and men 2 litres (31⁄2 pints) of fluids – that’s about six to eight glasses – each day (see The low-down on drinks, below). Good hydration helps your body operate better for longer.

Mixed signals

People can easily mistake thirst for hunger and reach for food instead of fluids. When in doubt, drink a glass of water when you first experience hunger pangs. If they subside, you were dehydrated; if they continue, then you really are hungry.

The low-down on drinks

When it comes to fluid intake, surprisingly, almost all fluids count (see below for which to choose). The only exception is alcohol, which promotes dehydration. Follow in the steps of those who live the longest by drinking plentiful amounts of water and green tea.

Water
Experts universally agree on water as the number one choice for fluids, as it’s super-hydrating, doesn’t damage teeth, and is calorie free.

Coffee
Moderate amounts of coffee (four cups a day) may confer some health gains. Coffee has beneficial antioxidants and may reduce the risk of Alzheimer’s disease.

Tea
Tea – particularly green tea – features in the diets of some of the longest-living groups. Tea drinking has been linked to protection against cancer and cognitive decline. Plus, it’s rich in fluoride.

Juices and smoothies
Although they contain some vitamins and minerals, these drinks can damage teeth if drunk often. It’s better to eat the whole fruit or vegetable than blend with milk or water.

Sugary and sports drinks
Avoid these drinks; they contain no nutrients and are packed with sugar (or artificial sweeteners). For most people (who exercise for an hour at a time) sports drinks are just not necessary.

SEVENTH-DAY ADVENTISTS DIET

Studies have shown members of this Christian denomination from California have better health and higher life expectancy than the average American (which ranks 31st). Much of the advantage in this self-contained group can be attributed to their mainly plant-based eating.

What they eat:
• at least nine servings of fruit and vegetables per day
• lots of pulses, nuts, and seeds
• wholegrains
• plant-based milks
• small amounts of eggs and low-fat dairy
• some fish.

What they limit:
• red meat and poultry
• fatty, sugary, and processed foods, and those with a lot of additives
• alcohol (93 per cent reported to be tee-total)
• drinks containing caffeine.
• a mainly vegetarian diet is promoted for bodily health
• gluttony and excess, even of good things, are discouraged
• meals are appreciated and food is respected.

Eating habits:
• a mainly vegetarian diet is promoted for bodily health
• gluttony and excess, even of good things, are discouraged
• meals are appreciated and food is respected.

Written by Juliette Kellow with Sarah Brewer in "Eat Better Live Longer - Understand What Your Body Needs To Stay Healthy", Dorling Kindersley Limited (a Penguin Random House) London, UK, 2018, excerpts Part 2. Digitized, adapted and illustrated to be posted by Leopoldo Costa.


(Juliette Kellow is a registered dietitian and has a passion for food, diet, nutrition, and health. She’s worked in the NHS and for the food industry, and is the former editor of Top Santé. Juliette now works as a nutrition consultant and currently writes for many magazines and newspapers. She’s regularly on UK radio as a nutrition expert and has advised many celebrities on diet.

Sarah Brewer is a Cambridge-educated doctor, medical nutritionist, nutritional therapist, and the author of over 60 books. She has a specialist interest in the link between illness and diet.)