What Exactly Is the Blue Zones Diet?
The blue zones diet is a way of eating that emulates what people eat in the world’s blue zones:
Okinawa, JapanSardinia, ItalyNicoya, Costa RicaIkaria, GreeceLoma Linda, California
The blue zones diet may help lower your risk of:
Heart diseaseType 2 diabetesSome types of cancer, including pancreatic cancerand breast cancer
Our experts didn’t point to any risks associated with the blue zones diet, but both Rajagopal and Cassetty recommend transitioning gradually to the diet if it’s a significant change from what you’re currently eating — it can be challenging to overhaul your diet all at once.
Eat diets that are about 65 percent carbs, 20 percent fats, and 15 percent proteinsChoose plant-based foods about 95 percent of the time and animal-based foods about 5 percent of the timePay attention to how they feel, and eat until they are about 80 percent full
Enjoy these proteins liberally:
All types of beans, including black beans, black-eyed peas, chickpeas, fava beans, lentils, peas, and peanutsTofu
Enjoy these proteins occasionally:
FishEggs
Limit these proteins to rarely or never:
BeefPorkPoultryProcessed meatsFarmed fish
Enjoy these oils and fats liberally:
Olive oilSesame oilAvocado
Limit these oils and fats to rarely or never
Trans fats (these are frequently found in packaged baked goods, margarine, and shortening)
Enjoy all fruits and vegetables liberally:
Leafy greens like spinach, kale, beet and turnip greens, chard, and collards are tops. Seasonal fruits and vegetables, sea greens and sea vegetables such as seaweed and kelp, and mushrooms are also good choices. There are no limits on fresh, whole fruits and vegetables.But limit fruit juices to rarely or never
Enjoy all nuts and seeds liberally
Try to get mix of nuts and seeds, including almonds, Brazil nuts, cashews, walnuts, chia seeds, and pecans
Enjoy these grains liberally:
Whole-grain breadSourdough breadGround cornBarleyBrown riceOatmealQuinoaFarro
Limit these grains to rarely or never
White breadWhite pastaPackaged crackersPackaged sweet and salty snacks
Enjoy these dairy products liberally
Soy milk (unsweetened)
Enjoy these dairy products occasionally
Sheep’s milk or goat’s milk productsFeta cheesePecorino cheese
Limit these dairy products to rarely or never
Cow’s milkCheese made from cow’s milkCreamButter
Enjoy these sweeteners
Honey
Limit these sweeteners to rarely or never
Added sugars such as those found in sweetened beverages, candy, and desserts
Enjoy these beverages liberally:
Water
Enjoy these beverages occasionally
CoffeeGreen teaHerbal teasRed wine
Limit these beverages to rarely or never
Sweetened beveragesAlcohol (other than red wine)
Enjoy fresh herbs, spices, and seasoning liberally
This includes Mediterranean herbs, milk thistle, rosemary, turmeric, lemon, garlic, and miso
Day 1
Breakfast Oatmeal with berries and nuts Lunch Sardinian-style pizza Snack Handful of nuts Dinner Hearty minestrone soup
Day 2
Breakfast Sweet potato hash with veggies Lunch Black bean burger with lettuce and tomato on sourdough Snack A handful of mixed nuts Dinner Tofu steak with mushrooms
Day 3
Breakfast Banana nut smoothie Lunch Grain bowl with veggies and beans Snack Miso soup with veggies Dinner Ratatouille
Day 4
Breakfast Granola with nuts and fruit Lunch Black bean and potato soup Snack Roasted chickpeas Dinner Ceviche with hearts of palm, onion, pepper, and cilantro
Day 5
Breakfast Tropical fruit salad with nuts and coconut Lunch Butternut squash soup Snack Black bean dip with crudité Dinner Vegetarian gumbo
Day 6
Breakfast Veggie hash with corn and onions Lunch Cream of pumpkin soup with soy milk and pepitas Snack Hummus with veggies Dinner Lentil salad with garlic and herbs
Day 7
Breakfast Banana-berry smoothie with soy milk Lunch Jackfruit poke Snack Coconut chia pudding with almonds Dinner Porcini mushroom risotto
