All you have to do is simply follow three healthy diet habits. These are the three things people who live the longest have in common.
- Eat less. That sounds ridiculously simple, but it’s a proven longevity tactic. For example: An average meal in France is 25 percent smaller than one in America. And a recent study found that a typical carton of yogurt is 82 percent larger in the U.S. than in Paris, and soft drinks are 52 percent larger. Foods in Japan also come in smaller sizes. And they're eaten out of bowls, rather than from large plates. The Japanese also stop eating when they're 80 percent full. They call it "hara hachi bu," which literally translates to ‘8 parts out of 10.’ To adopt this concept, set down your fork and remove your plate at the first twinge of fullness – instead of taking a break and eating more.
- Lose 5 percent of your body weight! If you weigh 150 pounds – that’s just 7 and a half pounds. It doesn’t sound like much, but studies show that losing just 5 percent of your body weight can drastically lower your blood pressure, improve your cholesterol numbers, and lower your risk of diabetes. So, here’s how to know how much you should be eating every day: Take your weight and multiply it by 12. If you need to lose weight, subtract 500 calories from that number and you’ll lose a pound a week. Just remember, as you lose weight, you’ll have to keep recalculating your total calories.
- Don’t go carb-free – keep eating whole grains. That’s because things like brown rice are loaded with fiber, which studies show significantly reduces your risk of death from cardiovascular and respiratory diseases. Your best bet: Eat three servings of whole grains a day. That equals about one half-cup of brown rice, a slice of 100 percent wheat bread, and a cup of oatmeal!