How to eat better and follow a diet that allows us to erase or almost erase the signs of aging? In this article we see together the food tips for a longevity diet, taken from the book ” Eat better, live longe r” (translation: Eat better, live longer) by Drs Sarah Brewer and Juliette Kellow 

The book illustrates 12 dietary tips that allow us to improve our diet effortlessly, even if we are vegan or do specific protocols.

12 TIPS FOR A LONGEVITY DIET

1. Consume raw olive oil in dishes, in the minimum doses of one teaspoon and maximum of one tablespoon per meal.
2. Consume at least 7-8 servings of fruit and vegetables a day, where per serving we mean 80 grams raw
3. The eggs should be consumed in their medium size, from hens raised outdoors and not in cages
4.  Those who drink cow’s milk should only consume it skimmed
5. Plant-based milk replacement drinks such as almond or soy milk must be sugar-free and additives.
6. If you don’t eat dairy and cheese, take calcium fortified soy milk
7. Yogurt, both Greek and normal, should be consumed only in the white variety and without added sugars
8. Nut, almond, hazelnut or peanut butter must not be salty or contain sugar
9. Oil seeds or dried fruit should be eaten without salt on the surface
10. Boiled legumes purchased must be in glass packages , in water, without adding salt or other
11. Fruits, vegetables, nuts and fish must be in season, and therefore local
12. Avoid adding salt everywhere , limiting its consumption, as well as the consumption of dark chocolate, red wine in moderation and quality, tea and coffee , for their antioxidant properties. Finally, it is advisable to have balanced meals , that is, those that have both carbohydrates and proteins as well as vegetables in quantity, starting with a hearty breakfast, a moderate lunch and a low-calorie dinner.