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Meal Plan to Increase Life Expectancy

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

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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
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
Salmon lentil burger on a whole-grain bun

Baby carrots

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
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
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.

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