Fueling FHIT Series: The Longevity Diet

Over 20 years ago my personal statement for my graduate nutrition program started with the sentence “If you truly are what you eat, …” and went on to describe my passion for helping people understand food and nutrition to improve their health and their lives. Throughout our Fueling FHIT series, I’ve focused on how food fuels the body and your workouts with an emphasis on the quality of the fuel you choose to keep your body operating like a well-oiled machine. This stretches too into longevity and quality of life. 

Fresh Food Fuels Longevity
During the past two decades, science-backed evidence has shown that food directly impacts how long and how well we live. Many long-term studies support the idea that a diet consisting of mostly whole foods is directly linked to disease prevention. These studies emphasize the importance of consuming nutrient dense foods like fruits, vegetables, unprocessed proteins, whole grains, nuts, and seeds. These foods are packed with vitamins and nutrients that can help reduce the risk of diabetes, cancer, heart disease, and neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease. There is also no denying that eating highly processed, calorie-dense foods can drive obesity and increase the risk of chronic diseases.

Keeping it Real
Processed foods impact an individual’s health because they have been altered from their original state and likely contain excess salt, sugar, oils, and preservatives. These foods lack desirable nutrients and antioxidants that protect the body from inflammation and aging. If consumed in excess, these foods can accelerate aging and age-related diseases. In today’s world of convenience foods, limiting processed options means being more intentional about your food choices. Planning meals ahead, cooking in batches, and keeping healthy snacks on hand can reduce reliance on packaged foods. Reading labels and choosing items with fewer ingredients also helps you make smarter, less processed choices without feeling deprived. 

The Protective Plate Shopping List
Eating whole foods like fruits, vegetables, nuts, and whole grains fuels your body with antioxidants and phytonutrients which contain anti-inflammatory compounds that fight diseases and protect against cancer and chronic inflammation. Take this list on your next grocery run and you will be off to a good start.

Vegetables: Broccoli, cauliflower, kale, Brussels sprouts, spinach

Fruits: Blueberries, strawberries, raspberries, oranges, grapefruit, lemons, apples, pears, pomegranates

Whole Grains: Oats, quinoa, barley, brown rice

Legumes: Beans, lentils, chickpeas

Nuts & Seeds: Almonds, walnuts, flaxseeds, chia seeds

Healthy Fats: Olive oil, Avocado, Fatty fish (salmon, sardines, mackerel)

Herbs & Spices: Turmeric, garlic, ginger, rosemary

Beverages: Green tea, water

If you are to have one takeaway from my summer series, let it be this – the food choices you make today shape your health, energy, and longevity for tomorrow. If there are any topics you’d like to hear about throughout the year, please reach out to me on Instagram @sharardnyc or email me at sleatright7@gmail.com.

Inspired to keep moving? Book your next FHIX here.