(A cup of cooked kale, for instance, gives you as much calcium as a cup of milk.) However, goat's- and sheep's-milk products like yogurt and cheese are common in the traditional diets of Ikaria and Sardinia. People in the Blue Zones get their calcium from plants. Quicklist: 4category: title:Cut back on dairyurl:text:The human digestive system isn't optimized for cow's milk, which happens to be high in fat and sugar. For the most part, the best fish choices are middle-of-the-food-chain species such as sardines, anchovies and cod, which aren't exposed to high levels of mercury or other chemicals. In the Blue Zones overseas, fish is a common part of everyday meals. Quicklist: 3category: title:Eat up to 3 ounces of fish dailyurl:text:The Adventist Health Study 2, which has been following 96,000 Americans since 2002, discovered that people who ate a plant-based diet and included a small portion of fish up to once a day were the ones who lived the longest. The meat in the Blue Zones comes from animals that graze or forage freely, which likely leads to higher levels of omega-3 fatty acids. And favor chicken, lamb or pork from family farms. Aim to limit your intake to 2 ounces or less of cooked meat (an amount smaller than a deck of cards) five times a month. Quicklist: 2category: title:Consume meat no more than twice a weekurl:text:Families in most of the Blue Zones enjoy meat sparingly, as a side or a way to flavor other dishes. Studies found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens. In Ikaria, more than 75 varieties grow like weeds. The best of the best longevity foods are leafy greens. People eat an impressive variety of vegetables when they are in season, and then pickle or dry the surplus. Quicklist: 1category: title:Get 95% of your food from plantsurl:text:Produce, whole grains and beans dominate meals all year long in each of the Blue Zones.
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