In a time where health and wellness take center stage, the quest for a long and healthy life is a universal aspiration. While genetics and lifestyle factors play a significant role, one key factor that cannot be ignored is our diet. What we eat has a profound impact on our overall well-being and longevity. In this post, we’ll explore the foods that can help you live a long and healthy life, backed by scientific research and expert recommendations.

At 101 years old, neurologist Howard Tucker, M.D., has no plans to retire any time soon. Not only does he genuinely enjoy his work, but he also maintains his hobbies, exercises regularly, and socializes with fun-loving friends who “keep him young.” 

The next question naturally becomes: What does Tucker eat on an average day? To no surprise, his daily meals are actually quite simple. No special superfoods here—find his everyday menu below. 

1. Embrace a Plant-Centric Diet

A diet rich in plant-based foods has been linked to numerous health benefits, including a longer lifespan. Fruits, vegetables, whole grains, nuts, seeds, and legumes are packed with essential nutrients, antioxidants, and fiber that support optimal health. The Mediterranean and Okinawan diets, renowned for their association with longevity, emphasize plant-centric eating.


Breakfast always includes fruit—whatever is in season. “Citrus during the winter and melon during the summer,” Tucker shares. “I like raspberries, but my wife doesn’t, so I just keep those on the side.” He’ll cut up those pieces of fruit, arrange them on a plate, and pair it with a glass of 2% milk. “Sometimes we’ll have cereal,” he adds, but fruit is a breakfast staple. 

2. The Power of Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds, have been shown to reduce inflammation, improve heart health, and contribute to brain function. Including these sources in your diet can contribute to a longer, more vibrant life.

3. Antioxidant-Rich Superfoods

Antioxidants play a crucial role in combating oxidative stress and cellular damage, which are linked to aging and age-related diseases. Berries (blueberries, strawberries, and raspberries), dark leafy greens, colorful vegetables, and green tea are excellent sources of antioxidants that can promote longevity.

4. Whole Grains for Sustained Energy

Incorporating whole grains like quinoa, brown rice, whole wheat, and oats into your diet provides sustained energy and helps regulate blood sugar levels. These grains are rich in fiber, vitamins, and minerals, promoting digestive health and reducing the risk of chronic diseases.

5. Lean Protein Sources

High-quality protein sources such as lean poultry, eggs, beans, lentils, and tofu support muscle maintenance, immune function, and hormone production. Adequate protein intake is essential for longevity and overall health.

For dinner, “We eat fish, and we eat a lot of vegetables,” Tucker adds. He does eat meat occasionally, but seafood makes it into the rotation most often. From his emphasis on fish, seafood, and dining with loved ones, it sounds like Tucker follows a Mediterranean-like eating plan—and the Mediterranean diet is associated with an increased life span2

6. Hydration and Herbal Teas

Staying hydrated is fundamental to maintaining optimal bodily functions. Water is essential for digestion, circulation, and toxin elimination. Herbal teas like green tea, chamomile, and hibiscus offer additional health benefits and contribute to your daily hydration.

7. Healthy Fats in Moderation

Not all fats are created equal. Opt for healthy fats found in avocados, olive oil, nuts, and seeds. These fats support heart health, aid in nutrient absorption, and promote brain function.

8. Mindful Eating and Portion Control

Practicing mindful eating and portion control can prevent overeating, aid digestion, and promote a healthy weight. Pay attention to hunger and fullness cues, and savor each bite to fully enjoy your meals.

“I usually skip lunch,” Tucker notes. It’s not something he recommends for everyone, as you should listen to your body’s natural hunger cues. If you’re at all sluggish or drowsy, you should certainly take time to eat. 

We definitely do not recommend skipping meals, but we also believe that you are the expert in your own body. And Tucker feels he has enough energy in the day to power through.

While no single food can guarantee a long and healthy life, a well-balanced diet rich in plant-based foods, antioxidants, healthy fats, and lean proteins can significantly contribute to your overall well-being and longevity. Remember that dietary choices are just one piece of the puzzle – regular physical activity, stress management, and adequate sleep also play integral roles in achieving a fulfilling and extended life. By adopting a holistic approach to health and incorporating these nutrient-rich foods into your diet, you can pave the way towards a vibrant and thriving future.