8 Small Dietary Changes That Can Add Years to Your Life

I get a lot of patients and clients who want to do a complete 180 on their eating patterns by making drastic dietary changes. We might think that purging our kitchen, making strict rules, and trying to eat like a *cringe* fitness influencer is the answer. PSA: It’s not

Making minor adjustments to your daily diet can have a profound impact on your health and longevity. Scientific research has identified several dietary changes that are associated with increased life expectancy and don’t require you to completely upend your life. Here are some evidence-based recommendations:

Incorporate More Legumes into Your Diet

Legumes, such as beans, lentils, and chickpeas, are rich in protein, fiber, and essential nutrients. A study published in PLOS Medicine found that increasing the intake of legumes can significantly enhance life expectancy. According to the research, a diet rich in legumes reduces the risk of chronic diseases and mortality.

If you’re moving towards (or already embrace) a plant-based lifestyle, legumes may already be in your regular rotation. However, if they’re not, trying using them instead of meat once per week to start with. As you become familiar with them, you’ll find that they’re easy to throw into a ton of dishes. For example, chickpeas almost always make an appearance in my salads!

Choose Whole Grains Over Refined Grains

Whole grains like brown rice, quinoa, and whole-wheat bread provide more nutrients and fiber compared to their refined counterparts. The same PLOS Medicine study indicated that higher consumption of whole grains increases longevity. Whole grains contribute to better heart health and reduced risk of chronic diseases.

You’ll never NOT hear me preach the wonders of fiber, and whole grains are a great source of it. Yes – whole grain breads for example still have the same number of total carbs as any other kind like white, but the difference lies in the beneficial fiber found in it.

Switching foods like bread, pasta, and rice to their whole versions allows you to still prepare foods that you’d normally eat, but with more nutritional ‘oomph’

Add Nuts to Your Daily Routine

Nuts are packed with healthy fats, protein, and antioxidants. Research highlighted in PLOS Medicine demonstrated that regular consumption of nuts is associated with a longer life expectancy. Including a handful of nuts in your daily diet can support heart health and reduce inflammation.

Not all nuts are created equal, as their strengths vary by variety. For example, walnuts are known for their heart-healthy, anti-inflammatory Omega-3 content. Brazil nuts are high in selenium, which is a nutrient important for thyroid health.
If you like nut butters, try one made of a mixture of nuts, like this one from Kirkland. It contains Almonds, Cashews, Pumpkin Seeds, Chia Seeds. & Flax Seeds!

Reduce Red and Processed Meat Consumption

High intake of red and processed meats has been linked to various health issues. The PLOS Medicine study found that decreasing the consumption of these meats can positively impact life expectancy. Opting for plant-based proteins and lean meats can be beneficial for long-term health.

We’ve been moving in this direction for a while now. But, interest in the carnivore diet has recently started to move the needle the other way. We’re not saying that red meat needs to be cut out completely, especially if you prioritize meats like wild game or lean grass fed & finished beef. However, chowing down on a steak every night may not be the most heart healthy option.

Going back to incorporating legumes into your diet and opting for other protein sources like them (or poultry or fish) can help you ease up on your red meat consumption.

Embrace a Variety of Fruits and Vegetables

I know this sounds about as stereotypical as it get – a dietitian telling you to eat your fruits and veggies? Go figure! But there’s a reason!

A diverse intake of fruits and vegetables ensures a wide range of essential nutrients and antioxidants. The PLOS Medicine research supports that higher consumption of these foods is associated with increased longevity. Aim to fill half your plate with fruits and vegetables at each meal.

No one says that you have to eat them a certain way either. You’re not stuck eating plain, raw veggies or a salad with no flavor. Experiment with different seasonings and cooking methods. Find ways to sneak in more fruits and veggies! Try adding some broccoli to mac & cheese, or mashed cauliflower to mashed potatoes. The possibilities are endless, they just take a little forethought.

Incorporate Omega-3 Fatty Acids and Vitamin D

A study in Nature Aging revealed that a combination of omega-3 fatty acids, vitamin D supplementation, and regular exercise can slow biological aging and reduce the risk of invasive cancer by 61%. Including sources of omega-3s like fatty fish and ensuring adequate vitamin D levels can support healthy aging.

Olives and olive oil, nuts and seeds like walnuts, chia and flax are also great additions for Omega-3’s. Dairy, eggs, fish, and mushrooms are great sources of Vitamin D. Meal prepping some chia seed pudding or overnight oats are some of my favorite ways to get some of both of these nutrients!

Include Polyphenol-Rich Foods

You’ve probably heard the phrase “eat the rainbow” – and not just in reference to skittles. This is a reminder to incorporate all the different colors of fruits and veggies into your diet because each color is created by different types of nutrients predominant in that food.

Polyphenols, found abundantly in fruits and vegetables, possess antioxidant and anti-inflammatory properties. Research in the Frontiers In Nutrition indicates that these compounds may slow brain aging, improve immune function, and protect against age-related diseases. Incorporating a variety of colorful produce can enhance your polyphenol intake.

So the next time you’re at the store, look for colors that you don’t usually incorporate into your meals (I’m looking at you, eggplant) and try our new recipes that use them.

Learn from the World’s Longest-Lived Populations

Observations from the Okinawa Centenarian Study highlight that the older population in Okinawa, Japan, enjoy some of the longest life expectancies globally. Their diet is rich in vegetables, whole grains, and soy products, with minimal meat and processed foods. Adopting similar dietary patterns may contribute to increased longevity.

One of the key points there is minimal processed. I think we all know that ultra-processed foods don’t do us much good, but looking at long-term data from cultures that don’t eat a lot of them really drives that point home. Depending on where you currently are with consuming ultra-processed food, these dietary changes could be

Final Thoughts

Implementing these small, manageable dietary changes can have a significant impact on your health and lifespan. By making conscious dietary changes and embracing a balanced lifestyle, you’re investing in a healthier, longer future.

Moving your diet to one that helps to nourish your body doesn’t have to be overwhelming. Instead, focus on making small, sustainable habits instead of trying to revamp everything overnight. Remember, you don’t have to be perfect – but nourishing your body as a priority will help you live a longer, healthier life.