Eat to 100

This month marks the 100^th column for 'On Your Plate'. To celebrate, let's talk about what to eat to live to 100. Newfoundland and Labrador has the lowest life expectancy for both males and females per province in Canada. Diet is a major factor in health prevention and wellness, so it only seems reasonable to take a glance at what countries and regions boasting longevity do in terms of diet. 

Japan is well known for their healthy lifestyles. Their obesity rate is 1.5% and people live to be about 82 years old. A Japanese diet focuses on cruciferous vegetables like cabbage, broccoli, bok choy and kale, and their main sources of protein are heart healthy fish and soy. Some Japanese also practice the habit of eating until they feel 80% full.

France is also a country known for their health. They have an obesity rate of 6% and their life expectancy is about 81 years of age. Interestingly, the French regularly indulge in high-fat foods like cheese and chocolate without much impact on weight scales. This is likely attributed to small portion sizes and that they focus their meals around the vegetable portion of food, versus the meat. They also rarely snack, and prepare meals by baking, roasting and braising- all low-fat cooking methods.

 

 

 

People living in the Mediterranean region, like Greece, Sardinia, and Italy are also known for long lifespans. These individuals consume diets based on heart healthy olive oil, fish, fruits and veggies, whole grains, legumes and moderate amounts of red wine. 

 

 

 

  

So that's what people across the world eat and seem to live long and well. But, what should we eat to improve our life spans back here on the rock? Below are the foods we can access right here at home to increase our longevity:

Eat dark coloured fruits and veggies for antioxidants. Bright coloured foods native to us or that are available year round include berries like blueberries, raspberries, partridgeberries, mustard and turnip greens, carrots, onions, beets and cabbage. Have fruit and veggies as a part of every meal.

Try fish for omega-3 fats. This will keep minds sharp and heart disease at bay. Fish which are high in this fat and native to NL include salmon, char and trout. Other sources include canned fish like sardines, and kippers. Eat about three ounces of fish a minimum of twice per week.

Drink tea and coffee. Both of these beverages have antioxidants which help to fight chronic disease like cancer, diabetes and heart disease. Drinking three cups or more of coffee a day has been linked to lower rates of diabetes in some studies. Tea is one of the richest sources of antioxidants in the typical north American diet, so continue to have a cup or more of tea or coffee daily. Just choose decaf after a couple cups, and be sure to watch the cream and sugar additions.

Use spices instead of salt. Spices come without the sodium (of salt) that is responsible for increasing blood pressure. Spices will also have health promoting antioxidants. A teaspoon of oregano added to a spaghetti sauce has just as many antioxidants as one cup of sweet potato, and one half cup of ground cloves has more antioxidants than one half cup of blueberries. Keep spices on hand in the kitchen and at the table instead of the salt shaker.

 

Drink or eat low fat dairy for vitamin D. Vitamin D is a nutrient being linked to many, many conditions like heart disease, diabetes, cancer, allergies, mental illness and increased rates of death. Our levels in NL are often low due to our low dietary intakes, and of course the low levels produced through our skin during our short summer months. Ensure you get two servings of dairy or equivalent daily.

In addition to eating the above foods, keep calorie restriction and weight loss at the forefront of your mind too. Many of the countries and regions of the world with the highest life expectancies have these factors in common. To do this, cut back on portions, desserts and snacks, and aim to cook more meals at home.

As seen in The Telegram April 8, 2013