You cannot talk about longevity and leave out a good conversation about food. Become alert to what you eat daily. If you could focus on just one thing to do well done in order to experience a longer and fuller life, I would say that the most important thing of all is to take care of food.
But what is to eat well? Has anyone here thought of filling their plate with tempting delicacies? If that went through your head, forget it. Try to always eat a little, just enough to get the calories you need for daily activities. Another point is to choose foods well. Maintain a balanced diet between carbohydrates and proteins. Your plate should have less carbohydrates like rice and items made with white flour and or high glycemic content should be avoided. The proteins found in meat, poultry, fish, beans and soybeans, for example are very strong nutrients. It should also have fiber, common to fresh vegetables, which helps maintain the health of the intestine. Fruits are welcome but only in controlled quantity as they are rich in a sugar called fructose. Ingredients such as olive oil and walnuts (rich in monounsaturated fatty acids) or fish and spinach, known for their amount of Omega 3 (also known as polyunsaturated fatty acid) also need to be part of your menu at least three times a week.
What I have described above is the food balance formula I have been learning throughout life. That’s how I put my diet together. In other words: these are the basic principles of what a healthy diet is for me. The most important thing, however, is to be aware that what makes you fat and feel bad is routine, not the exceptions. If we eat fatty and or pleasure packed foods occasionally, there is no problem at all. What we cannot do is eat a barbecue for lunch and a lasagna for dinner every day.