Tom

“Integrate at least three of these items into your daily diet to be sure you are eating plenty of whole food. 1. Beans—all kinds: black beans, pinto beans, garbanzo beans, black-eyed peas, lentils 2. Greens—spinach, kale, chards, beet tops, fennel tops 3. Sweet potatoes—don’t confuse with yams. 4. Nuts—all kinds: almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews 5. Olive oil—green, extra-virgin is usually the best. Note that olive oil decomposes quickly, so buy no more than a month’s supply at a time. 6. Oats—slow-cook or Irish steel-cut are best. 7. Barley—either in soups, as a hot cereal, or”
― Dan Buettner, The Blue Zones Solution: Eating and Living Like the World's Healthiest People