20 Healthy Food Habits for Longevity

Healthy food is an absolute must for thriving and longevity. Period.

As we age, our dietary choices play a pivotal role in how we feel and function. Focusing on healthy food was the biggest reason why I was able to change the direction I was headed in and started feeling better.

Embracing the mantra “You are What You Eat” can be a game-changer in reversing the aging process and enhancing overall well-being.

Now, I know actually eating healthy is NOT as easy as it is to talk about it.

For years I would try and eat healthy, only to wipe out all the good I had done by snacking late at night, eating way too many servings of whatever treats were in the house. In the morning, I wouldn’t feel great, and I’d beat myself up about my lack of self-control. The yo-yo would continue.

Finally, I really started listening to my body. And I got to the point where it was more important for me to feel good and be healthy than have that instant gratification of eating sweets, carbs, alcohol, or whatever else made me feel better at the time.

So, don’t give up – keep trying because it’s so important to aging and longevity!

Here are 20 healthy food habits that will help you enhance your well-being. Simply put, these habits make you and your body feel and function better!

And keep reading to the end to find out what my #1 daily food habit is that put me on the right track. I still do it to this day!

1. Elevate Healthy Food Quality: Go Organic

Investing in organic healthy food means reducing exposure to harmful pesticides and chemicals. Organic farming practices support ecological balance and biodiversity.

While it might be slightly costlier, the long-term benefits for your body and the planet are invaluable. Begin by purchasing organic versions of the ‘Dirty Dozen’—fruits and vegetables known to have the highest pesticide residue:

1. Strawberries: These often top the list due to the high levels of pesticide residue found when conventionally grown.
2. Spinach: This important green tends to absorb pesticides and has shown to have high concentrations of pesticide residue.
3. Kale, Collard, and Mustard Greens: These leafy greens have recently been found to contain pesticides that are exceptionally toxic to the nervous system.
4. Nectarines: This fruit typically has residues of multiple pesticides on its skin, even after washing.
5. Apples: Probably the most popular fruit, but its commonly treated with multiple pesticides, including those that penetrate the skin.
6. Grapes: The skin on grapes is thin and often treated with numerous pesticides.
7. Cherries: Like other thin-skinned fruits, cherries have been found to contain multiple pesticide residues.
8. Peaches: Similar to nectarines and apples in terms of penetrating pesticide residues, and difficulty washing.
9. Pears: This fruit is often treated with multiple types of pesticides.
10. Bell and Hot Peppers: The skins on peppers don’t offer much of a barrier to pesticides.
11. Celery: These stalks have no protective skin, which makes it almost impossible to wash off all pesticides.
12. Tomatoes: Like the others, these are thin-skinned and often show high pesticide residue levels.

2. Choose Fresh, Natural, and Real Food

Plain and simple, foods in their natural state retain more nutrients and lack harmful additives.

Fresh fruits, vegetables, and grains are packed with essential vitamins, minerals, and fiber, crucial for digestion and preventing chronic diseases.

An easy way to start is by incorporating at least one freshly prepared meal into your day.

3. Source Locally: Visit Farmers Markets

Locally sourced produce is fresher, tastes better, and retains more nutrients since it’s sold shortly after harvest. You literally could get healthy food from your farmer’s market that was picked that morning!

Fruits and vegetables from your local grocery store, while still the better option than processed foods, are not always grown in the area and did not get picked recently. It’s amazing what can be done to keep produce “fresh”, but it certainly isn’t good for you.

Supporting local farmers also reduces your carbon footprint. Make it a weekend ritual to visit your neighborhood farmers market and enjoy the seasonal bounty.

4. Say No to Processed Foods

Processed foods often contain unhealthy fats, sugars, sodium, and added chemicals to keep the food from going bad for months or years. This can lead to so many health issues!

Instead, opt for whole foods that are minimally altered from their natural state. Start by replacing processed snacks with whole fruits, nuts, or yogurt.

When grocery shopping, try to stay in the perimeter of the store. Most stores are designed with fresh food around the outside, and processed foods in the aisles. This will ensure you fill your cart with fresh produce, dairy, and meats, significantly reducing your intake of preservatives and unhealthy additives.

Take a look at the foods you keep in your home. Do they all have nutrition labels on them? If a food has a nutrition label, it’s processed. Go even one step further and look at the list of ingredients. Do you recognize any of them? Another red flag that what you are eating is not good for you!

Remember, there is a cost for convenience and unfortunately in this case, it’s to your health. Just Say NO to processed foods!

5. Eat a Rainbow of Vegetables

Colorful vegetables are both visually appealing and packed with diverse nutrients. Each color represents a different set of vitamins and antioxidants.

Strive to include a variety of colors in your meals to ensure a comprehensive nutrient intake.

I found that when I focused on something out of the ordinary, like color, it was easier to get a variety in my daily intake.

6. Embrace Legumes

Legumes are a powerhouse of nutrition, offering protein, fiber, and various minerals. In regions known for longevity, like the Blue Zones, they are a dietary staple.

Incorporate beans, lentils, and chickpeas into your meals several times a week. They’re easy to cook with, and surprisingly versatile!

A simple way to get started is to pick a bean type that you like, say chickpeas or black beans, and research the internet for easy recipes using that bean. It can be as easy as rinsing canned beans and adding it to your salad!

7. Snack on Raw Nuts

We all need to have snacks now and then. While it’s easy to reach for something sweet and convenient, many times this will give you a short burst of energy and then you’ll crash later.

You are so much better off eating a small handful of nuts. They are rich in healthy fats, proteins, and fiber. They’re a perfect snack to curb hunger, provide energy, and maintain your blood sugar level.

To maintain portion control (because nuts are so easy to ‘keep eating’), buy in bulk but create single servings by putting a small amount in snack size bags. When that hunger or craving hits, all you have to do is grab a bag!

8. Opt for Pasture-Raised Eggs

Eggs are a great staple in a healthy food regimen. And eggs from pasture-raised chickens have higher levels of omega-3 fatty acids and vitamins, so opt for these when you can.

They’re a testament to the principle that the quality of animal products is directly related to the animal’s diet and living conditions.

9. Choose Grass-Fed Meat and Dairy

Meat and dairy from grass-fed, free-roaming animals have a better nutritional profile, including higher levels of omega-3 fatty acids and lower levels of saturated fat.

This practice also supports animal welfare and environmental sustainability.

10. Eliminate Refined Sugar

Refined sugar is a major contributor to numerous health issues, including diabetes and heart disease. Americans eat far too much of this sweetener! And it’s no wonder – read the labels and you’ll find it is added to most processed foods!

Switching to artificial sweeteners isn’t a healthy food choice either, as they can negatively affect the balance of bacteria in your gut microbiome, which is crucial to your digestion, immunity and overall health.

Gradually reduce your intake of sugary snacks and drinks and explore natural sweeteners like stevia, monk fruit, honey, or maple syrup in moderation.

11. Choose Whole, Complex Carbs

Whole grains are packed with nutrients and fiber which aid in digestion and providing sustained energy.

While this is a common feature advertised on food packaging, you don’t get the benefits if it comes in processed food.

Replace white bread, pasta, and rice with their whole-grain counterparts.

12. Focus on Gut Health

A healthy gut is fundamental to overall health, playing a crucial role in so many functions including digestion, immunity, and even your mental health. In order for your body to properly absorb nutrients from your food, your gut must be in balanced working order.

Incorporate probiotics (found in yogurt, kefir, sauerkraut, kimchi, and kombucha) and prebiotics (found in bananas, onions, and garlic) to maintain a balanced gut microbiome.

13. Hydrate Properly

Proper hydration is crucial for digestion, absorption of nutrients, and maintaining the balance of bodily fluids. It helps in detoxification and keeping the skin healthy and vibrant.

An easy, healthy habit to take up is to start your day with a glass of water. Carry a reusable water bottle with you throughout the day and set reminders to drink regularly.

14. Balance Your Omega-3 to Omega-6 Fatty Acid Ratio

A balanced ratio of these essential fats reduces the risk of chronic diseases and supports brain health, heart health, and reduces inflammation.

Increase intake of omega-3-rich foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts.

Limit sources of omega-6, like processed vegetable oils and fried foods.

15. Limit Sodium Intake

While our bodies need sodium, most people get far too much. Reducing sodium can lower blood pressure, decrease the risk of stroke and heart disease, and prevent water retention.

Opt for fresh or frozen produce over canned, check labels for low-sodium options, and season your food with herbs and spices instead of salt.

16. Moderation in Alcohol Consumption

We’ve all heard (and rejoiced!) that moderate alcohol consumption, especially red wine, has been linked with certain health benefits like improved heart health.

However, limiting intake is crucial to prevent negative effects on liver health, sleep, and risk of dependency.

Follow guidelines for moderate drinking (up to one drink a day for women and up to two drinks a day for men) and consider those trendy non-alcoholic alternatives for social events.

17. Understand Your Body and Adapt to Your Nutritional Needs

Every individual is unique. Pay attention to how different foods affect your energy, mood, and overall health. Keeping a food diary can be an insightful tool in understanding your body’s signals.

As you age, your body’s nutritional requirements change. Regular check-ups and nutritional blood tests can guide your diet, ensuring it meets your body’s changing needs.

Understanding how healthy food impacts you will make it easier for you to adapt to your needs over time.

18. Practice Mindful Eating

It may not sound like it can make a difference, but it absolutely does! Mindful eating can improve digestion, reduce overeating, and enhance your relationship with food.

Eat without distractions, chew thoroughly, and pay attention to the flavors and textures. Acknowledge your hunger and fullness cues. It encourages you to be fully present and enjoy each bite, leading to better satiety.

An important guide to healthy eating is to stop eating when you’re about 80% full. When you’re mindful eating, this becomes something you’re aware of and can monitor.

19. Use Healthy Cooking Methods

Cooking methods like steaming, baking, grilling, and stir-frying preserve nutrients and reduce the formation of harmful compounds.

Minimize frying and charbroiling. Experiment with herbs and spices for flavor instead of relying on excessive oil or salt.

20. Plan Your Meals and Snacks

Meal planning is key in maintaining a balanced diet. It reduces the temptation of unhealthy options and can contribute to weight management. It does takes time to plan and prepare healthy meals, but it’s an essential investment in your wellness if you want to establish healthy eating habits that last.

Luckily, the internet is a wealth of healthy ways to prepare meals! It’s about knowing what you like, and how to incorporate preparing healthy meals into your lifestyle, however busy it may be.

If you don’t have time to spend prepping and cooking (or just don’t want to), there are several meal delivery services you can order healthy meals from that require little to no prepping.

Meal Delivery Services:

1. Factor – healthy, no-prep meals delivered to your door. All you need to do is heat and eat!
2. Hello Fresh – affordable, eco-friendly, pre-portioned and pre-measured meals delivered that ensure no ingredients are wasted. Each meal comes with intuitive recipe cards that make it easy to prep the meals in about 30 minutes.
3. Home Chef – high-quality, affordable meals delivered to your door. Options include meal kits that come with pre-portioned and pre-measured ingredients with recipe cards that you prepare, as well as oven-ready meals that require no preparation.
4. EatClean – a meal-delivery service that provides fresh, no-prep food so you can quickly heat and eat their meals without any work. They offer paleo, plant-based, traditional, and keto meal plans, making it a good fit for busy people who want to follow a specific regime.

Whether you cook yourself or use a meal delivery service, make sure to keep healthy snacks like nuts, fruits, and vegetables readily available.

Dedicating time each week to plan and prep your meals may seem like a lot of work at first, but once you find what fits with your lifestyle it’ll become your new, healthier, normal routine.

And reducing or eliminating your intake of fast food, take-out, and processed foods is one of the best things you can do for your health and wellness!

How to Get Started

Yes, this seems like a lot of information, not to mention a lot of work! But you can make some easy simple changes one at a time, and as those become habits add more.

Pick one or two healthy food habits to start with and use a food tracker to track your progress every day. It’s not only motivating to see your consistent wins, but it also keeps your focus on your goals.

The best thing I started doing for myself and it paved the way for me to easily make more healthy swaps was starting my day off with a Green Smoothie. Every day.

I am a firm believer in whatever you eat first thing in the morning sets the tone for how you will eat the rest of the day. By making that a green smoothie, I saw how that influenced the rest of my eating habits.

And if you add the right ingredients, you’ll find that you won’t have those hunger pains two hours later.

I do change this up a bit depending on what I have, but my basic Green Smoothie ingredients are:

• 1 Banana
• 1/2 Small Avocado
• 1 Tbsp. Natural Peanut Butter
• 1 Scoop Protein Powder, any flavor seems to work
• 1 Tbsp. Ground Flaxseed
• 1 Cup Spinach, frozen or fresh
• 1/4 Cup Blueberries, frozen or fresh
• Either a Few Strawberries or 1/4 Apple, whatever I have on hand
• 1/2 Cup Milk or Water, your preference

Blend all ingredients and enjoy! There are so many ways to make this, just experiment with what you have on hand and what you like – just make sure it’s whole, healthy, and provides the nutrition you need!

Healthy Food is Key to Longevity

Taking on this journey towards healthy food habits is not just about altering your diet; it’s about transforming your life.

When you cultivate basic healthy food habits, these incremental changes can lead to substantial, life-altering outcomes.

Each habit just listed contributes uniquely to your overall health and well-being. And every small step you take gets you closer to longevity, vitality, and a deeper connection with your body and a balanced and nutritious lifestyle.

To take your healthy eating habits even further, check out my post on Fasting & Cellular Regeneration = Wellness & Longevity to understand the benefits of fasting. And in my upcoming post on Intermittent Fasting, we’ll look at how to integrate fasting into this holistic approach to wellness.

It’s a food journey towards a more healthful, joyful existence that we can savor!