Unless you’re Keith Richards, you can’t actually live forever. But what you eat and drink affects whether you’ll be letting your great-grandkids know you can’t get no satisfaction when you’re 113.
So we asked 11 registered dietitian nutritionists (RDNs) and spokespeople for theAcademy of Nutrition and Dietetics the same question: “What one food should I eat every day if I want to live a long, healthy life? Why?” Grab a bag of nuts and read on to find out what you should be incorporating into your diet so that you can live almost as long as Keef.
“I may be a little biased because I’m Mexican, but this fruit offers the complete nutritional package. Filled with monounsaturated fats, which are shown to helpinflammation and improve cholesterol, avocados are also high in fiber, potassium, folate, and vitamin E.
“People may fear them due to their high caloric content, but it’s not always about calories — it’s about nutrients too. Avocados will help you feel fuller due to the high concentrations of fat and fiber. Best part? Avocados go with anything, from breakfast sandwiches to salads to dips!” - Marina Chaparro, MPH, RDN, CDE, LD
“While I would love to hold on to a youthful physical appearance with great skin and shiny hair, what I really care about is the health of my brain. Eating one serving of nuts a day (in particular, walnuts!) has been shown to play a role in Alzheimer’s prevention, boost memory, and reduce depression. Good things come in small packages.” - Jennifer McDaniel, MS, RDN, CSSD, LD
“Beans are an amazing plant-based protein. They have no fat, sodium, or cholesterol, and are fat-free. They are rich in fiber, phytochemicals, protein, iron, magnesium, certain B vitamins, and potassium. These nutrients provide great prevention benefits for long-term health. They help protect against obesity, coloncancer, diabetes, and heart disease.
“The fiber fills you up so you can use it to help with weight management as well as diabetic blood sugar control, and it’s also been shown to lower LDL levels. There are so many beans to choose from and they are versatile for cooking — add them to salads, soups, side dishes, or casseroles. They are easy, economical, and convenient — just open a can! They fill you up and keep blood sugars stable. They are a good calorie investment at 115 calories per half-cup, and they are a nutrient-rich choice!” -