Food

Vegetables: 58 - 60%

1. Sweet Potato (Orange and Purple)

2. Seaweed

3. Kelp

4. Bamboo Shoots

5. Daikon Radish

6. Bitter Melon

7. Cabbage

8. Carrots

9. Chinese Okra

10. Pumpkin

11. Green Papaya

Grains: 33%

1. Millet

2. Wheat

3. Rice

4. Noodles

Soy Food: 5%

1. Tofu

2. Miso

3. Natto

4. Edamme

Meat and Seafood: 1 - 2%

All Cuts, Including Organs

1. Mostly White Fish

2. Seafood

3. Occasional Pork

Other: 1%

1. Alcohol

2. Tea

3. Spices

4. Dashi(Broth)

Jasmine Tea is consumed liberally; Antioxidant-Rich Spices are Common

Read More Here: Okinawa Diet 

Vegetables: 70% - only 20% fruit

1. Olives

2. Walnuts

3. Almonds

4. Nuts

5. Regular Veggies

Lean Proteins: 30%

1. Wholemeal Bread or Flour

2. Legumes, Eggs, Cheeses - Source of Protein

Other:

Goat Milk

Minetrone of Legumes and Vegetables

Olive Oil

The Wine

Snack:

1. Dried Fruit

2. Cheese

3. Olives

Read More Here: Sardinia's Diet 

These are some major foods that benefit Ikarians.

1. Olive Oil

2. Ikarian Goat Milk and Cheese

3. Ikarian Red Wine

4. Greek Coffeee

5. Antioxidants

6. Pulses

7. Vegetables

8. Garlic

9. Berries

10. Fish

11. Nuts

12. Wholegrain Cereals and Breads

13. Mountain Herbal Teas

14. Honey

15. Mint

16. Rosemary

17. Artemisia

18. Sage

19. Dandelion

Learn More About An Ikarian's Diet HERE.

1. Organic Whole Grains

2. Legumes

3. Fruits

4. Vegetables

5. Only FISH, NO other seafood

Learn More About Loma Linda's Diet HERE! 

1. Homemade Corn Tortillas

2. Black Beans

3. White Rice

4. Variety of Squash, Yams, Papaya, 

5. Bananas

6. Pejibayes

7. 5% of the diet: meat, fish, and poultry

Learn More About The Diet HERE! 

1. Mediterranean Lentil Soup: A hearty soup made with lentils, vegetables, herbs, and spices, rich in fiber and plant-based protein.

2. Okinawan Sweet Potato: A nutritious and sweet root vegetable often baked or boiled and served as a side dish or incorporated into various recipes.

3. Greek Salad: A refreshing salad made with tomatoes, cucumbers, olives, onions, and feta cheese, dressed with olive oil and herbs.

4. Sardinian Minestrone: A vegetable-based soup containing beans, tomatoes, greens, and whole grains, seasoned with herbs and olive oil.

5. Tofu Stir-Fry: A flavorful dish made with tofu, assorted vegetables, garlic, ginger, and soy sauce, served over brown rice or noodles.

6. Bean and Vegetable Stew: A hearty stew made with a variety of beans, seasonal vegetables, and aromatic herbs, simmered until tender.

7. Quinoa Tabouli: A twist on the traditional Middle Eastern dish, made with quinoa instead of bulgur wheat, mixed with parsley, tomatoes, onions, and lemon juice.

8. Barley Risotto with Mushrooms: A wholesome alternative to traditional risotto, made with barley instead of rice, cooked with mushrooms, onions, and vegetable broth.

9. Tzatziki: A creamy yogurt dip made with cucumbers, garlic, lemon juice, and dill, served with whole-grain pita bread or as a sauce for grilled vegetables.

10. Black Bean Tacos: Tacos filled with seasoned black beans, avocado, salsa, shredded lettuce, and a squeeze of lime juice, served in whole-grain tortillas.

11. Jasmine Tea: offers a fragrant and flavorful experience while providing potential health benefits such as antioxidants, aiding digestion, promoting relaxation, and potentially reducing the risk of certain chronic diseases.

12. Green Tea: Known for its high antioxidant content, green tea is believed to promote heart health, boost metabolism, and support overall well-being.

13. Oolong Tea: With properties between green and black tea, oolong tea is thought to aid digestion, regulate blood sugar levels, and promote weight management.

14. Herbal Teas: Varieties like chamomile, peppermint, and hibiscus are popular in Blue Zones for their calming effects, digestive support, and potential immune-boosting properties.

15. White Tea: Praised for its delicate flavor and abundant antioxidants, white tea is believed to support skin health, boost the immune system, and promote relaxation.

16. Rooibos Tea: Rich in antioxidants and caffeine-free, rooibos tea is enjoyed for its potential to support heart health, improve skin conditions, and provide hydration.