The Longevity Diet: ‘How to live to 100 . . . Longevity has become the new wellness watchword . . . nutrition is the key’ VOGUE

by Dr Valter Longo

No: red meat, poultry, or other meats (excluding fish) No: dairy Yes: fish Yes: large amounts of vegetables (best if organic) Yes: legumes, including beans, lentils, garbanzo beans, peas (best if organic) Yes: whole grains, including pasta and bread, but less than 100 grams per day Yes: fruits, but only one or two a day (e.g., one apple or orange, two handfuls of blueberries, blackberries, or strawberries) Yes: olive oil (about 80 grams per day) Yes: nuts (about 30 grams a day of walnuts, almonds, or hazelnuts) Limit all eating to eleven to twelve hours a day (e.g., between 8 a.m. and 7 or 8 p.m. only). Limit meals to twice a day plus a low-sugar, high-fiber snack with fewer than 100 calories, if you are above BMI 25.

Limit sugar to less than 10 grams per day. Eat approximately 0.31 to 0.36 grams of protein per pound of body weight per day. If you weigh 130 pounds, that comes to about 40 to 47 grams of protein per day, of which 30 grams should be consumed in a single meal to maximize muscle synthesis.