Lesson 3

Sunday, March 12, 2017 – 11:00 pm EDST
Try these tips to incorporate more plants in your diet.
Eat Four to Six Vegetables Servings Daily
Blue Zone diets always include at least two vegetables at each meal.
Limit Intake of Meat
The centenarians in the Blue Zones consume limited quantities of meal. To emulate their diet, try to limit serving meat to twice weekly, and serve no portion larger than a deck of cards.
Showcase Fruits and Vegetables
Put a beautiful fruit bowl in the middle of your kitchen table. At the bottom of it, leave a note that reads “Fill Me.” Instead of hiding vegetables in the refrigerator compartment that says “Produce,” put them front and center on shelves where you can see them."\
Lead with Beans
Beans are a cornerstone of each of the Blue Zone diets. Make beans —or tofu—the centerpiece of lunches and dinners."
Eat Nuts Everyday
The Adventist Health Study shows that it doesn’t matter what kind of nuts you eat to help extend your life expectancy. Caution: A 1-ounce serving of nuts typically ranges from 165 to 200 calories, so 2 ounces could be almost 400 calories.
Stock Up
Keep nuts available in your home, ideally in packages of two ounces or less. (You might want to store them in the refrigerator to keep oils fresh.) Or keep a can of nuts in the office for an afternoon snack, which may help avoiding snacking right before dinner.