Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Meal Plan to Increase Life Expectancy

Natalie
Stein
February 28, 2022
Meal Plan to Increase Life Expectancy - Lark Health
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

In this article:

  • A study says that making healthier food choices for the long-term increases life expectancy. An online calculator estimates the effects of various changes you can make.
  • Foods that can increase life expectancy include whole grains, vegetables, fruits, nuts, fish, fruit, and legumes. Foods that can decrease life expectancy include processed meat, red meat, sugar-sweetened beverages, and refined grains. Dairy products, eggs, and white meat are neutral. 
  • Lark supports sustained healthy choices. Lark helps you build habits to eat healthier and lose weight for the long-term.

What should you eat if you want to live longer? A study says certain foods have a big impact on life expectancy. Researchers looked at previous studies so they could estimate the effects of making healthier food choices.

  • Legumes, whole grains, and nuts can add the most years to life expectancy.
  • Processed and red meats may be reducing life expectancy the most. 
  • This isn't a fad diet. Better choices need to be made for a long time to have a big impact.

An online calculator estimates the effects of shifting your diet to include more nutritious foods and fewer less-nutritious ones.

The diet and life expectancy study is published in PLOS Medicine. You can read about the study and the calculator here.

And if you want to know what to eat to shift your diet, stay right here! This meal plan has foods that are linked to longer life expectancy. And it avoids foods that the study says can shorten lifespan.

Here are three days on an "Optimal Diet" according to research. You can tweak it to meet your needs. And there are tons of food swaps here. 

Meal Sample Day 1 Sample Day 2 Sample Day 3
Breakfast
Egg whites scrambled with vegetables and non-fat cheese in a whole-grain tortilla
Oatmeal made with almond milk, with berries and nuts
Peanut butter and sliced banana on whole-grain toast
Lunch
Salmon lentil burger on a whole-grain bun

Baby carrots

Cantaloupe
Salad with lettuce, bell peppers, cucumber, tomatoes, tuna, olive oil and vinegar (or light vinaigrette), mandarin orange, cooked quinoa
Bean and vegetable soup made with brown rice

1 pear
Dinner
Fish stew with black beans, brown rice, onions, bell peppers, tomatoes

Fresh fruit
Split pea soup made with onions, celery, carrots, cabbage, barley

Fresh fruit
Whole-grain spaghetti tossed with olive oil, shrimp, tomatoes, spinach

Fresh fruit salad
Snacks
Popcorn
Fruit
Unsweetened whole-grain cereal
Piece of fruit
Roasted soybeans
Cooked barley salad with tuna, olive oil and vinegar, diced vegetables

Hard-boiled egg

 

Be sure to drink plenty of water and to ask your doctor before making any serious dietary changes. 

Lark can help you make healthier choices every day. Lark uses behavior change techniques to help build habits to lose weight and improve health. With healthy shifts, how much might you be able to benefit over time?

Losing weight and eating well can have big returns. They can boost health, energy, and confidence. And they can be part of your daily routine. You can even eat your favorite foods and lose weight.

Lark makes weight loss and healthy eating simple. With Lark, weight loss and healthy living happen when you make small changes that fit into your lifestyle. Lark offers tips, tracking, instant feedback, and friendly suggestions. Over time, small healthy changes can become habits for long-term success. Your personal Lark coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. 

The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

Eating More Fish and SeafoodEating More Fish and Seafood

Eating More Fish and Seafood

Fish and shellfish are among the most nutritious protein sources, but most Americans don’t consume enough.

Learn more
Best Nutrition for a Healthy WeightBest Nutrition for a Healthy Weight

Best Nutrition for a Healthy Weight

Weight loss is largely related to what you eat and drink, so it’s important to know some basic nutrition.

Learn more
Eating Well in Social SituationsEating Well in Social Situations

Eating Well in Social Situations

Losing weight when following your everyday routine is one thing, but what happens in social situations when eating with others?

Learn more