Go Wholly Whole

Blue Zone residents eat whole foods (i.e. not egg white omelets) .  They get everything that they need from nutrient filled whole foods.  A “whole food” is one that is made from a single ingredient and not highly processed  to change the food’s nutritional profile.  In Blue Zone areas, the centenarians eat foods grown close to their homes.  They consume raw fruits and vegetables, grind whole grains, and use fermentation such as pickling vegetables.  Choose foods that are recognizable!

Go Wholly Whole


  • Avoid factory made foods.
  • Avoid foods wrapped in plastic.
  • Avoid remade or ready-to-eat meals.
  • Shop for foods at local farmer’s markets or community-supported farms


-Beans of all kinds

-Leafy greens of all kinds

-Sweet potatoes


-Extra-virgin olive oil


-Barley in soups, cereal, and breads


-Green or herbal teas

-Tumeric as a spice or tea

Taken from National Geographic’s  “The Blue Zones-The Science of Living Longer”

Do you eat any whole foods or any Super Blue Foods each day? Try to eat at least three Super Blue Foods daily. Keep this list posted in your kitchen and keep track of which foods you have eaten each day.

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