Eat Like a Centenarian: Secrets from the World’s Longest-Living People

What if the secret to living past 100 isn’t found in a pill, but on your plate?

Across the globe, there are places where people routinely live vibrant, active lives well into their 90s and 100s. These regions — known as Blue Zones — include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). What do they all have in common? Their diets.

Let’s uncover what centenarians actually eat — and how you can apply their eating habits to boost your health and longevity.

🥦 1. Plants Take Center Stage

In all Blue Zones, the majority of daily calories come from plants, not animals. Think vegetables, fruits, legumes, whole grains, and nuts.

What they eat:

Steamed greens in Ikaria
Sweet potatoes in Okinawa
Black beans in Nicoya

How to eat like them:

Fill 75% of your plate with colorful vegetables.
Make beans your go-to protein several times a week.
Use meat sparingly — more as a flavor than a main course.

🫘 2. Beans Are the Unsung Heroes

Centenarians love legumes — and for good reason. They’re rich in fiber, protein, and slow-digesting carbs that stabilize blood sugar.

Blue Zone staple: A cup of beans daily can add years to your life, according to research from Dan Buettner, who popularized the Blue Zones concept.

Your move: Add lentils to soups, toss chickpeas in salads, or swap meat for black beans in tacos.

🧂 3. Minimal Processed Foods & Sugar

Centenarians don’t eat from boxes or wrappers. Their diets are built around whole, seasonal, local foods.

And sugar? It’s rare — used mainly in small treats on special occasions, not as an everyday indulgence.

Eat like them:

Limit added sugars to 5 teaspoons (20g) or less per day.
Swap soda and juice for water, tea, or black coffee.
Ditch ultra-processed snacks for whole fruits or nuts.

🍷 4. Yes, They Drink Wine — But Wisely

In Sardinia and Ikaria, many older adults enjoy a daily glass of red wine, often with food and friends. The key? Moderation and community.

The centenarian way:

One glass per day (if at all), preferably red and with a meal.
No binge drinking or alcohol without social context.

Not a drinker? No need to start — many long-livers skip alcohol entirely.

🧠 5. They Eat Mindfully and in Moderation

In Okinawa, the phrase “Hara Hachi Bu” reminds people to stop eating when they’re 80% full. This practice helps prevent overeating and gives the body time to register fullness.

Also common:

Smaller plates
Fewer snacks
No late-night eating

Try this:

Pause mid-meal and check your fullness.
Eat slowly and without distractions like TV or smartphones.
Don’t eat out of boredom — eat when you’re truly hungry.

🍞 6. Fermented & Gut-Friendly Foods Are Common

Healthy digestion = better nutrient absorption and a stronger immune system. Centenarians tend to consume traditional fermented foods rich in probiotics.

Examples:

Miso and natto in Japan
Yogurt and sourdough bread in Greece
Homemade pickled vegetables in Costa Rica

In your diet:

Add kimchi, kefir, sauerkraut, or tempeh.
Choose whole, unpasteurized options for maximum benefit.

🌰 7. They Snack on Nuts, Not Junk

A handful of nuts a day has been linked to longer lifespans and lower risk of heart disease.

Blue Zone favorites: Almonds, walnuts, pistachios, cashews

Centenarian snack hack:

Skip chips and cookies.
Grab a small bowl of mixed nuts (unsalted and unroasted if possible).

🕊️ 8. It’s About More Than Just Food

Centenarians don’t just eat well — they live well. Their meals are often shared with family or neighbors. They grow their own food. They eat with purpose and gratitude.

Keys to their lifestyle:

Home-cooked meals
Daily movement (gardening, walking, chores)
Low stress, strong social ties, and faith or spirituality

✅ Final Bite: You Don’t Have to Move to a Blue Zone

You don’t need to uproot your life to reap the benefits of centenarian eating. You can start by:

Cooking more meals at home
Eating more plants and beans
Reducing added sugars and processed foods
Practicing mindful eating

Small, consistent changes can transform your health — and maybe even add years to your life.

Eat like a centenarian. Live like one. Thrive.