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Simple Health Habits That Could Help You Live Longer

Want to know what the top health experts recommend for a longer life? Here are some of the best nutrition advice that are actually pretty easy to follow.

Make Plants Your Main Food

Dan Buettner studies people who live the longest around the world. His advice is simple. Eat mostly plants. This does not mean you have to give up meat forever. It just means your plate should be full of beans, vegetables, whole grains, and nuts. Think of meat like a small side dish instead of the main event.

Buettner noticed something interesting. In places where people live to be really old, they eat lots of different plant foods every day. They do it so often that it becomes normal, not something they have to force themselves to do.

His personal trick is eating soup for breakfast. He makes minestrone soup in the morning and says it keeps him full of energy until lunch. The key is finding plant based meals you actually enjoy eating.

The 30/30/3 Formula

Doctor Amy Shah created something she calls the 30 30 3 rule. Here is how it works. Get 30 grams of protein in your first meal of the day. Eat 30 grams of fiber throughout the day. Have 3 servings of foods with probiotics.

This plan helps keep your blood sugar steady and supports your gut health. Shah says it also makes your energy better and helps your immune system work right. The thing she never skips is her probiotic foods.

If all this feels like too much to remember, Shah says to go back to basics. Eat whole foods, get good sleep, move your body, and spend time in sunlight. The fancy health trends are not as important as these simple things.

Focus on Protein and Fiber Together

Nurse practitioner Cynthia Thurlow has seen one combination work really well for her patients. Eating enough protein with enough fiber. She tells people to aim for 30 to 50 grams of protein at each meal and 20 to 30 grams of fiber every day.

When you eat both together, you feel full longer. It helps balance your blood sugar and feeds the good bacteria in your gut. If this seems hard to track, Thurlow says start with just one thing. Maybe drink more water or start counting your protein. Even one small change can make a difference.

Help Your Body Digest Food Better

Registered dietitian Ashley Koff points out something most people miss. We care too much about what we eat and not enough about how our body uses it. Her biggest tip is to help your digestion work better.

One thing she does every day is stop eating by 6 or 6:30 at night. This gives her body plenty of time to digest before she goes to sleep. Koff also warns about getting too much health information. There are so many articles and posts about nutrition that it gets confusing. She says to focus only on what actually helps your body and what makes sense for your life.

Take Charge of Your Choices

Doctor Jeffrey Bland has been studying health for decades. His main point is that you are in control of your health. The foods you pick today affect how you will age later.

Bland eats at least one meal with lots of vegetables every day. He stops eating after 7 at night. He also makes sure to eat foods that are high in special plant nutrients called polyphenols and flavonoids.

For people who feel lost about where to start, Bland gives clear advice. Stop drinking sugary drinks and eating foods with lots of added sugar. Choose foods that look like they came from nature.

Small Steps Add Up

All these experts agree on one thing. You do not need to be perfect. Pick one change that feels doable for you and stick with it. Maybe that means adding more vegetables to dinner. Maybe it means eating breakfast with protein. Maybe it just means drinking water instead of soda.

The point is not to do everything at once. The point is to find habits you can actually keep doing. When you repeat small healthy choices over and over, they start to make a real difference in how you feel and how healthy you stay as you get older.

Sources:

Clean Plates: The #1 Nutrition Shift for a Longer, Healthier Life — According to Eudēmonia Experts

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