A growing body of nutritional research suggests that an eating pattern rich in whole foods (especially plant-based foods), balanced fats, and minimal added sugars can support long-term well-being.
“This could mean filling half your plate at meals with fruits and vegetables, replacing refined grains with whole grains, choosing nuts for snacks, and replacing sugary beverages with water or unsweetened tea. These changes are consistent with the basic principle shared by all the beneficial diets we studied,” Chen said.
Similarly, Ruthenstein also emphasizes making small, consistent changes to help support longevity:
“Start small, one food or habit at a time. Add fiber gradually to give your digestive system time to adjust. Add one fiber-rich food to each meal at a time, such as oats, beans, lentils, whole grains, fruits, or vegetables.”
