Healthy Eating

Eating for longevity is pretty simple

1. Lots of plants and variety = 40+ different per week

2. Whole foods = Less processed, even less ultra processed

3. Not too much = Limited kilojoules

Outside of that, you can whatever you want and it doesn’t really matter

• Meat or not

• Fasting or not

• Diet styles

• Local, organic, pesticide free

• Supplements

Sample daily checklist for eating

• Berries 🍓 x 〇〇 x ½ cup

• High Fat Plants 🥑 x 〇〇〇 x ⅓ avocado / 30g nuts / 1 Tbsp oil

• Other Fruits 🍏 x 〇〇〇 x 1 medium

• Whole Grains 🍞 x 〇〇〇 x 2 slices bread

• Greens / Cruciferous 🥬 x 〇〇〇 x ½ cup

• Legumes 🫛 x 〇〇〇 x ½ cup cooked / 150g tofu

• Other Vegetables 🥕 x 〇〇〇 x 1 medium / ½ cup

• Herbs + Spices 🌿 x 〇〇 x pinch

Nutrients needed

• Protein x 〇 x variable but > 0.8g / kg body weight

• Iron x 〇 x >8-18g / day

• Omega-3 🌰 x 〇 x >1.5g = 30g walnuts

• Calcium 🥛 x 〇 x 1-1.5g / day

• B12 🦪 x 〇 x 2.4mcg / day

• Selenium 🇧🇷 x 〇 x 1 brazil nut

• Sun 🌤️ x 〇 x 20 min

• Zinc x 〇 x 8mg/day

• Iodine 🦐 x 〇 x 150mcg / day

• Vitamin C 🍋 x 〇 x 45mg / day

• Water 🌊 x 〇

Resource:

• Simon Hill / The Proof