Blue Zones Project®, North Hawaii
Put A Plant Slant On Your Plate
Centenarians in Blue Zones® areas across the world don’t eat a lot of meat or processed foods. But they do eat plenty of beans, whole grains and veggies, which are usually grown in their own gardens. Sardinian shepherds eat flatbread made from wheat, while Nicoyans in Costa Rica serve corn tortillas with each meal. Beans, whole grains and garden vegetables are at the heart of longevity diets. A Plant Slant diet is also one of the Power 9® — shared lifestyle habits of those living in the original Blue Zones areas helping them live longer, better.
If you are trying to eat healthier by munching on more vegetables, you’re not alone. Veggies were rated number one among the foods targeted by those striving to eat healthier, according to a Tufts University study.
Healthy Eating on the Run
We all know that watching what and how much we eat helps us feel better and prevents costly health conditions and illnesses. We also know that actually enjoying nutritious and delicious meals on a busy schedule is easier said than done. Use these quick tips to make healthier choices when you’re in a hurry:
• Skip the fries and go for a baked potato or side salad. Forget the butter and sour cream and top your potato with salsa or a light sprinkling of low-fat cheese instead.
• Boost nutrition by adding tomatoes, lettuce, peppers and other veggies to your sandwich. Choose lean beef, ham, turkey or chicken on whole grain bread and a low-fat spread like mustard or ketchup.
• At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Avoid high-fat dressings and nutritionally questionable add-ons like croutons, bacon bits and processed meats.
• Pass up on the all-you-can-eat specials, buffets and unlimited salad bars. If you do choose the buffet, fill up on salads, soups and veggies first. Use a small plate.
• Like wraps? Choose fillings like rice mixed with seafood, chicken, or grilled veggies.
• Grabbing dinner at the supermarket deli? Select rotisserie chicken or sliced, lean roast beef, salad-in-a-bag, freshly baked bread and fresh fruit.
• For a quick lunch at your desk, have single-serve packages of crackers, fruit, peanut butter, soup, or tuna handy. Plan ahead to avoid the vending machine, which often offers unhealthy temptations when the snack attack hits.
Blue Zones Project® — North Hawaii involves dozens of community volunteers from Waimea, Waikoloa, North Kohala, Kawaihae, Puako and Hamakua who are dedicated to helping us all “Live Longer, Better.” Join us! Go to hawaii.bluezonesproject.com to learn more. North Hawaii is one of only three communities in the state selected as a Blue Zones Project demonstration site. Blue Zones Project by Healthways is brought to Hawaii by HMSA. Questions? Email [email protected] or call 202-4958.