The idea of living past 100 has always felt a little magical, yet it is something scientists study in very practical ways. Researchers who focus on centenarians often look at so-called Blue Zones, places with unusually high numbers of people reaching 100, including Okinawa in Japan, Sardinia in Italy, and Ikaria in Greece. The common thread is not a single miracle ingredient, but a lifestyle built around routine movement, strong social ties, and a sense of purpose. Food matters too, especially the everyday choices that happen quietly, meal after meal.
Dan Buettner, founder of the Blue Zones organization and producer of the Netflix series Live to 100, has long argued that longevity is shaped as much by habits as by what is on the plate. Dietitian Amy Davis echoes that message, pointing to balance over perfection. She notes that many long-lived communities follow an 80/20 style of eating, leaning on nourishing foods most of the time while keeping treats for occasional enjoyment. In Buettner’s view, traditional Blue Zone diets tend to revolve around whole, mostly plant-based foods.
What stands out just as much is what rarely appears in their kitchens. Refined grains are one example, since white flour products like white bread, pasta, and rice are staples in many modern diets but show up far less in these longevity hot spots. Whole grains, on the other hand, keep more of their natural structure and are generally chosen more often. The shift is less about strict rules and more about sticking with foods that look close to how they started in nature.
Red meat is another item that is typically limited, and Davis points out that geography can play a role, since fish may be cheaper and easier to access in coastal regions than beef or lamb. Buettner also says red meat is eaten rarely, if at all, in many of these communities. Along the same lines, packaged and highly processed foods do not fit the traditional pattern, especially items loaded with preservatives, artificial flavors, and added sugar. The emphasis tends to stay on ingredients that do not need a long label to explain them.
Dairy from cow’s milk is also not a daily default in many Blue Zone diets, according to Buettner, even though it can provide protein and calcium. Sweets are not forbidden, but they are treated like a special-occasion pleasure rather than a constant backdrop. Buettner has noted that sugary drinks and snack foods are not regular fixtures, and Davis adds that sodas, energy drinks, and sweetened juices are usually avoided because they offer little nutritional value for the sugar they deliver.
Processed meats round out the list, including sausages, bacon, and hot dogs, which Davis says are rarely part of the routine. These products often come with additives such as nitrates, and the World Health Organization classified processed meat as carcinogenic in 2015. Put together, the pattern is clear: centenarians tend to steer away from foods engineered for convenience and craveability, and they default to simpler staples that support an everyday rhythm.
Which of these foods would be hardest for you to cut back on, and what swaps feel realistic in your routine? Share your thoughts in the comments.
