Longevity Diet Shopping List: Stock Up on These Staples

Longevity Diet Shopping List: Stock Up on These Staples

The Longevity Diet draws from years of research on the eating and lifestyle patterns of people in Blue Zones, regions with the highest populations of those who live healthily into their 100s. This shopping list encompasses the staple foods of those findings, with an abundance of whole, fresh foods coming from plant-based sources, with a variety of colors and phytonutrients, vegetables, and fiber – all studied to support long-term health and longevity.  Happy shopping! 

  • Vegetables and herbs: Green Bean, Zucchini, Cucumber, Carrot, Tomato,  Pumpkin, Squash, Eggplant, Corn, Mushroom, Asparagus, Broccoli, Brussel Sprouts, Spinach, Chicory, Kale, Lettuce, Swiss Chard, Cabbage, Celery, Fennel, Artichokes, Basil, Parsley, Oregano, Thyme, Rosemary, Hot Peppers, Onion, Garlic 

  • Carbohydrates: Potatoes, Sweet Potatoes, Barley, Farro, Semolina, Spelt, Polenta, Gnocchi, Wild Rice, Spelt Crackers, Rye Crackers, Steel-Cut Oatmeal, Whole grain bread, Whole-Wheat Pasta, Whole grain cereal (unsweetened varieties) 

  • Fruits: Lemon, Berries, Cherries, Grapes, Pineapple, Banana, Kiwi 

  • Dried Fruits (unsweetened varieties only - eat in moderation): Raisins, Dates, Cherries, Cranberries, Apricots 

  • Fats: Olives, Extra Virgin Olive oil, Almonds, Walnuts, Pumpkin Seeds, Pine Nuts, Hazelnuts, Pecans, Pistachios, Avocados 

  • Proteins: Black Beans, Garbanzo Beans, Cannellini Beans, Navy Beans, Kidney Beans, Lentils,  Peas, Salmon, Octopus, Clams, Mussels, Tuna, Shrimp, Anchovies, Sardines 

  • Other: Fruit Jam (no sugar added), 70% minimum dark chocolate (free of milk/dairy, less than 8g of sugar, 150 kcal or less per serving), Balsamic Vinegar, Pesto, Garbanzo Bean/Chickpea Flour, Croutons, White Cooking Wine, Honey, Chili Flakes, Salt, Pepper, Saffron, Pickled/Fermented vegetables, Sun Dried Tomatoes
  • Beverages: Almond, Hazelnut, or Coconut milk (unsweetened and supplemented with calcium and vitamins B12, B2, and D), Herbal teas, Green and Black teas, Coffee or Espresso 

If you’re looking for ways to incorporate these ingredients into Longevity Diet meals, check out some of our recipes.