7-Day Blue Zone Diet Meal Plan: Eat Your Way to a Longer Life #shorts #reverseagemovement

Always
100 percent whole grains, such as barley, brown rice, bulgur wheat, whole cornmeal, farro, oatmeal, and quinoa (avoid pearled barley and pearled farro)
Nuts — aim for around 2 ounces (oz) of a variety of nuts every day
Beans and legumes, such as black beans, white beans, soybeans, lentils, and garbanzos — aim for 1 cup per day
Fruits and vegetables — aim for 5 to 10 servings per day

Never eat:
Sugar-sweetened beverages — they provide little nutrition and are linked with weight gain, type 2 diabetes, heart disease, and cancer
Salty snacks — they are high in sodium, and the Centers for Disease Control (CDC) reports they are linked with heart disease and stroke.
Packaged sweets — they are linked with obesity, type 2 diabetes, and heart disease.
Processed meats — the World Health Organization characterizes them as a carcinogen.