Popular Dietary Models - The Blue Zone Diet

Question 1

The Blue Zone Diet

Answer 1

Researcher Dan Buettner discovered that a number of traditional populations had accumulated centuries of wisdom about healthy living.
* Buettner identified ‘longevity’ as a key measure for his research.
* Particular areas were discovered where large numbers of the population lived well into old age.
* Areas with long living populations (many 100 years+) were termed Blue Zones.
* Blue Zones:
o Sardinia, Italy
o Okinawa, Japan
o Loma Linda, California
o Ikaria, Greece
o Nicoya Peninsula, Costa Rica.

Question 2

Macronutrient Ratios

Answer 2

The Blue Zone diet:
* 65% complex carbohydrates
* 15% proteins
* 20% fats

Question 3

95 / 5 RULE:

Answer 3

95 / 5 RULE:
* 95% of food is vegetables, fruits, herbs, grains, nuts, seeds, greens and beans. Extra virgin olive oil to sauté and spices to season vegetables.
* 5% animal protein.

Question 4

Longevity Dietary Aspects

Answer 4

Important dietary aspects that contribute to longevity:
* Low in saturated fat (almost no meat and dairy). Protects against heart disease, diabetes, certain cancers, dementia.
* High in nutrient-dense foods —vitamins, minerals, phytochemicals (vegetables, fruit, beans).
* High in fibre (mostly unrefined plant foods). Protects against diabetes, obesity, certain cancers.
* High in plant protein. Protects against numerous cancers, high cholesterol, slows down the ageing process.
* With adequate intake of omega-3 essential fats (seeds, fish).

Question 5

Lifestyle Factors

Answer 5

As well as sharing common dietary features, Blue Zone populations also:
* Have active, outdoor lifestyles.
* Low alcohol intake, no smoking.
* Less drugs—medications or vaccinations.
* Embrace being part of a community.
* Engage in spiritual beliefs.