What the World’s Oldest People Eat Every Day

When it comes to living past 100, genes certainly play a role—but what you put on your plate might matter just as much, if not more. Around the world, there are regions known as “Blue Zones,” where people consistently live longer, healthier lives, often reaching 90 or even 100 years of age. These areas—Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California—have been studied closely, and one of the most fascinating findings is the longevity diet followed by the world’s oldest people. These diets may differ in ingredients and flavors, but they all share a few powerful commonalities that support long-term health and vitality.

So, what do the world’s oldest people actually eat every day?

First and foremost, plant-based eating is a universal foundation. In every Blue Zone, the diet is centered around vegetables, legumes, fruits, and whole grains. Meat, if consumed at all, is eaten sparingly—often just a few times a month and usually in small portions. These populations treat meat as a celebration food rather than a dietary staple. Protein comes mostly from plants: beans, lentils, chickpeas, soy, and nuts.

Take the Okinawans, for example. Their diet includes large quantities of sweet potatoes, tofu, bitter melon, seaweed, and turmeric. Sweet potatoes, rich in antioxidants and complex carbs, are consumed almost daily and are a primary calorie source. Soy-based foods like tofu and miso provide protein without saturated fat. Their meals are light but nourishing, and the cultural practice of hara hachi bu—eating until 80% full—helps prevent overeating and reduces metabolic stress.

In Ikaria, Greece, people enjoy a Mediterranean-style diet rich in wild greens, olive oil, potatoes, and legumes. Herbs like sage, rosemary, and oregano are not only used for flavor but for their medicinal properties. Most Ikarian meals are home-cooked, using seasonal ingredients and time-honored recipes. Goat’s milk, a light protein source, is commonly consumed. A glass of red wine, enjoyed socially and moderately, is also a regular part of life.

Sardinians, especially the men from the island’s mountainous interior, follow a diet rooted in whole grains, legumes, and sheep’s cheese. One traditional dish, minestrone, made with beans, seasonal vegetables, and barley, is eaten daily in some households. Their wine of choice, Cannonau, is rich in antioxidants, and small daily servings are enjoyed as part of communal meals. Bread made from semolina flour, olive oil, and herbs is another staple, and meals are always slow and shared.

Nicoyans in Costa Rica follow a traditional Mesoamerican diet known as the “three sisters”: corn, beans, and squash. Black beans and rice form the backbone of most meals, often paired with papayas, yuca, and plantains. This high-fiber, nutrient-dense diet is also high in antioxidants and low in processed ingredients. Their drinking water, naturally rich in calcium and magnesium, may also contribute to bone health and longevity.

Loma Linda, California, is home to a large community of Seventh-day Adventists who are known for their long life expectancy. Their diet is based on biblical principles and health-conscious living. Most follow a vegetarian or vegan diet rich in fruits, vegetables, whole grains, nuts, and legumes. Many abstain from caffeine, alcohol, and processed foods altogether. Almonds are a common snack, and oatmeal is often a breakfast staple. They also strongly emphasize hydration, exercise, and spiritual health as part of their daily routine.

What stands out across all these diets is the lack of ultra-processed foods. The world’s oldest people generally avoid sugar-sweetened beverages, refined carbs, artificial additives, and fast food. Meals are cooked from scratch, using whole ingredients that have been grown, gathered, or purchased locally. Many tend home gardens, pick fresh herbs, and eat with the seasons—practices that not only improve diet quality but also bring a sense of routine, joy, and connection to nature.

In terms of daily habits, breakfast tends to be the most important and nutrient-dense meal in many of these regions. Lunch is often the largest meal of the day, while dinner is smaller and consumed early in the evening. Snacking is rare, and meals are usually eaten with others, reinforcing strong family and community bonds. These lifestyle elements are just as important as the food itself when it comes to health and longevity.

Portion control and mindful eating are also consistent themes. Whether it’s Okinawa’s “80% full” rule or the structured mealtimes in Loma Linda, the emphasis is on eating slowly and stopping before feeling overly full. Eating becomes an act of nourishment, not indulgence, and is often accompanied by gratitude or prayer.

So, what can we learn from the world’s oldest people when planning our own meals?

The takeaway isn’t that we need to adopt a strict new diet overnight. Rather, we can begin by making small, meaningful changes: eat more plants, reduce processed food intake, enjoy meals with others, and focus on natural, whole ingredients. Incorporating legumes into daily meals, switching to whole grains, and using herbs and spices instead of heavy sauces are simple steps anyone can take. Even cooking more at home and reducing meat portions can bring you closer to the longevity diet followed in the Blue Zones.

It’s also worth noting that diet is only part of the equation. Purpose, physical activity, stress management, and strong social ties all contribute to long life. But food is the fuel that powers all those other aspects. And when the food is nourishing, simple, and eaten with intention, it becomes more than just sustenance—it becomes a lifestyle.

In the end, what the world’s oldest people eat every day isn’t a miracle formula—it’s a reflection of centuries of cultural wisdom, respect for the body, and harmony with the environment. By learning from their habits and adapting them to our own lives, we may not only live longer but also live better. Because longevity isn’t just about adding years to your life—it’s about adding life to your years.