The longevity plate – how to eat for a long and healthy life

The food circle – converted to the longevity version

Here we have listed everything from important vegetables to healthy fats and how to adapt each part of the food circle for a long, healthy life.

1. Vegetables – the basis for gut health and cell protection

• Fill at least half your plate with vegetables every day
• Choose cabbage, broccoli, onions, leafy greens and beets
• Rich in antioxidants, fiber and nutrients

Here's why it's good: Vegetables protect against inflammation, strengthen the immune system and promote a healthy gut flora – these are key factors for long-term health and reduce aging down to the cellular level.

2. Fruit and berries – naturally sweet with protective substances

• Eat colorful berries, apples, citrus, pomegranate
• At least 1–2 servings every day
• Consume less fruit sugar than juice

Here's why it's good: Fruit and berries are loaded with lots of vitamins and bioactive substances that protect against oxidative stress (when free radicals damage the body's cells) and contribute to better cardiovascular health.

3. Potatoes and root vegetables – better than you think

• Boiled and cooled potatoes provide resistant starch
• Root vegetables such as carrots, parsnips, beetroot
• Good source of slow carbohydrates and minerals

Here's why it's good: Root vegetables give you stable energy, support your gut health and contribute important minerals – this makes them a natural part of a balanced lifespan.

4. Whole grains, quinoa and legumes – slow energy

• Replace white rice and bread with whole grains and quinoa
• Eat lentils, black beans, chickpeas
• Rich in fiber, protein and micronutrients

Here's why it's good: Whole grains and legumes stabilize blood sugar in the body and promote intestinal flora, as well as reduce the risk of chronic diseases such as diabetes and cardiovascular problems.

5. Healthy fats – for brain and hormones

• Olive oil, avocado, fatty fish, nuts
• Omega-3 reduces inflammation and protects the heart
• Avoid trans fats and ultra-processed oils

Here's why it's good: The right fat quality promotes good brain function, hormonal balance and protects against both atherosclerosis and inflammation – this is something that is crucial for a long life.

6. Fermented dairy products – for the gut and immune system

• Choose natural yogurt, kefir and aged cheese
• Probiotics for the gut flora and calcium for the bones
• Avoid added sugar in flavored products

Here's why it's good: Fermented foods strengthen the gut microbiome and immune system, which is closely linked to mental health, inflammation and aging.

7. Protein – build muscle, slow down aging

• Eggs, fish, chicken, tofu, tempeh, lentils
• Protein is important for maintaining muscle mass with age
• Elderly people often need more protein than younger people

Here's why it's good: Sufficient protein preserves your muscle mass and strength, something that is strongly linked to both longer life and better quality of life as we age.

Inspiration: the longevity plate on a typical day

Breakfast:

• Oatmeal porridge with blueberries, walnuts and cinnamon
• Boiled egg and green tea

Lunch:

• Oven-roasted root vegetables with black quinoa and kale
• Fried salmon, olive oil and lemon as a dressing

Dinner:

• Lentil stew with spinach, tomato and garlic
• Serve with whole grain rice or cauliflower rice
• Kefir with cinnamon for dessert

What does the research say?

Research from, among others, Harvard, WHO and studies on “Blue Zones” show that eating a diet with lots of vegetables, legumes, healthy fats and limited so is linked to increased longevity and reduced risk of cardiovascular disease, diabetes, dementia and certain cancers.

Eat to live – long

In summary, it is important to build your meals around vegetables, protein, fiber and good fats. It is also important to avoid sugar, processed foods and fast carbohydrates.

Next step: measure your health

Want to know how your body reacts to your diet? A health check for blood sugar, inflammation and blood fats gives you insights to optimize your food and lifestyle. See our health checks below that provide increased insight into your health and your current situation – and which provide answers to which dietary supplements or changes you should make in both dietary and lifestyle choices.