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