Studies have proven that if you start young, eating a balanced diet is the easiest way to add years and even decades to your life. Even with this knowledge, sometimes, it’s not always easy to resist the allure of junk food. Because it is delicious and addictive, it overwhelms the senses as it secretly damages bodily functions and shortens life span. However, the good news is that it’s never too late to start reaping the benefits of a healthy diet rich in antioxidants and essential vitamins and minerals. Adding a handful of nuts to your morning snack, cutting back on processed foods and sugar, and taking a regular morning walk can do more for your health than you might think. (Also read: blueberries to beets; 6 antioxidant-rich foods to increase longevity)
The basis of health and longevity is diet. You can exercise, meditate, sleep, and take all the supplements in the world, but unless you focus on high-quality, nutrient-dense, whole foods that are personalized to your needs and preferences. The Pegan Diet is a comprehensive and flexible framework built on the principles of quality, food, medicine, and personalization. This diet is low glycemic (low starch and sugar), rich in good ingredients. Fats, anti-inflammatory, detoxifying, hormone balancing, energy boosting and gut healing. It is nutrient dense and rich in plant phytochemicals, polyphenols, antioxidants and microbiome healing fibers. This material is designed to restore the health of humans and the planet. In his latest Instagram post, Dr. Mark Hyman, MD and New York Times bestselling author, says they are inseparable.
Dr. Hyman shares long-term diet tips and many other lifestyle factors for living a longer, healthier life from his book YoungForever.
1- Eat a lot of plants
About three quarters of your plate should be covered with vegetables. Aim for deep colors. Use more non-starchy vegetables. Winter squash and sweet potatoes are good in moderation.
2. Eat foods containing healthy fats
Whole foods such as nuts, seeds, olive oil, avocados, pastured eggs, and small wild fatty fish such as sardines, mackerel, herring, anchovies, and wild salmon contain good fats. For oils, use extra virgin olive oil (low heat or no heat), avocado oil (for higher heat cooking), and organic virgin coconut oil. Add nuts and seeds. They help with weight loss, diabetes and heart disease and provide minerals, protein, good fats, fiber and more. Almonds, walnuts, pecans, hazelnuts, macadamia nuts and pumpkin seeds, hemp, chia and sesame seeds are all great.
3. Consider meat and animal products as condiments
The palm should be the size of the palm. Plant-based meals are fine as long as the protein comes from whole foods, not processed powders, bars, or fake meats. However, to get enough protein for muscle synthesis as you age, you should take animal protein and/or amino acid supplements or plant protein powders with added amino acids.
4. Eat fish rich in healthy fats
Sardines, herring, anchovies, mackerel, and salmon are all high in omega-3s and low in mercury.
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