What centenarians eat and what they avoid
Centenarians—people who live to 100 years or more—tend to share some common eating habits that seem to support their long, healthy lives. Their diets are mostly plant-based, rich in fresh and whole foods, and low in processed ingredients.
A key pattern among many centenarians is following the Mediterranean diet. This way of eating emphasizes plenty of fresh fruits and vegetables, whole grains like barley or brown rice, legumes such as beans and lentils, nuts for healthy fats, and olive oil as the main source of fat. Red meat is eaten only sparingly or occasionally. Fish or seafood often replaces red meat for protein. Garlic, tomatoes, and herbs are common flavor enhancers added to meals regularly.
Many centenarians avoid processed foods altogether. They steer clear of packaged snacks loaded with additives or refined sugars. Instead, they eat natural foods close to their original form—fresh produce picked from gardens or local markets is a staple.
Portion control also plays a role; these individuals tend not to overeat but rather consume moderate amounts that satisfy hunger without excess calories.
Some centenarians enjoy occasional treats but keep them balanced within an overall nutritious diet.
Another interesting habit is timing: many eat their largest meal earlier in the day when digestion may be more efficient and have lighter meals later on.
Alcohol consumption tends to be moderate if at all present—often a glass of wine with meals rather than heavy drinking.
Beyond food choices alone, staying physically active throughout the day complements their dietary habits by supporting cardiovascular health and maintaining muscle strength.
In essence, what centenarians eat can be summed up as simple yet nutrient-dense meals focused on plants—with minimal red meat—and avoiding heavily processed products while enjoying life’s flavors naturally through herbs and olive oil. This lifestyle supports good circulation, balanced immune function, heart health, brain vitality—and ultimately contributes to living longer lives full of vitality.
