March is National Nutrition Month, and that means now is a great time to think again about what you’re eating. And when you do, remember: food connects us. You don’t have to think about nutrition as though you’re eating all by yourself or figuring out good food from scratch. 

The people of the blue zones embody this idea. They’re the healthiest and longest-lived people in the world largely because they treat each meal as an opportunity to share and commune with the people around them. If you were visiting one of the blue zones in person, they would probably share all of their nutritional “secrets” freely, and you would probably be blown away by how delicious everything is. 

While you’re here, though, we can share four foundational pieces of nutritional advice exemplified by all of the blue zones: 

1). Lean more towards a whole-food, plant-slant diet

Despite being scattered around the world, all five of the original blue zones tend to eat a similar diet of beans, greens, grains, nuts, tubers, and other real, whole foods. They’re not strictly vegetarian or vegan, but they eat lots of veggies and relatively little meat—and arguably most important, they avoid ultra-processed ingredients and added sugars. Their food is scratch-made and always starts with the types of ingredients you might find in a home garden. 

If you’re ready to cook like this, there’s no shortage of recipes inspired by the blue zones or even taken directly from them. 

If you’re wanting to read more, Dan has written a collection of books on the blue zones and their food, including his upcoming One Pot cookbook, launching in September.

If you just want to eat something delicious and nutritious without all of the work… well, that’s what we’re here for! You can find our ready-to-heat entrées in the freezer of your local grocery store.

2). Notice and adjust the “nudges” given by your environment

Our co-founder Dan Buettner is fond of saying that the blue zones are not regular places where exceptional people live to 100; they’re exceptional places where regular people live to 100. In other words, the blue zones’ environment makes the healthy choice the easy choice.

We may not all live in a blue zone, however we can still exert some control over our environment to promote healthy choices. For example, Dan suggests removing the toaster from your countertop and replacing it with a bowl of fruit. 

That change may seem inconsequential, but Cornell Food Lab found that people who have toasters on their countertop weigh an average of 6 pounds more than people who don’t. Why? Because the change has a significant effect on the way you perceive your options. Suddenly, healthy snacks like apples are much easier to choose—because they’re right there!—and conversely, toasted carbs are harder to choose because it would mean hauling out the toaster and then putting it back. 

3). Say “hara hachi bu” before meals

“Hara hachi bu” is a phrase that essentially means “stop eating when you are about 80% full.” No matter what’s on your plate, this is good advice because it helps you avoid overindulgence (the stomach does need time to communicate with the brain!).  

Even if you don’t actually say it out loud before meals, as many still do in Okinawa, the key is to set a clear, conscious intention for the sake of your health. And speaking of clear, conscious intentions…

4). Wear more blue as a reminder to yourself

If you want to stay serious about shifting your diet in healthy directions, give yourself an extra visual cue by wearing more blue. Think of it as a little reminder that you’re wanting to live a longer, healthier life and that it’s within your power to do so. 

Our friends at Blue Zones share more about this idea here! 

No matter what you choose to change about your food, make sure your meals include good company. As folks know in the blue zones, food isn’t just fuel; it’s a gift that’s meant to be shared - that’s why the word “companion” means “someone you share bread with.”