What Is the Blue Zones Diet? A Detailed Beginner’s Guide

The blue zones diet is based on the eating patterns of people living in specific parts of the world where residents typically have “longer and healthier lives,” says Alexander Ford, DO, RD, an osteopathic physician specializing in family medicine in Rotterdam, New York.

Dr. Ford says he recommends the blue zones diet for most people: “It promotes a more balanced, nutrient-rich diet that supports longevity and well-being.”

In the early 2000s, Dan Buettner, a National Geographic journalist, traveled around the world with a team of scientists to research longevity. The team highlighted five geographic areas that had the highest concentration of people living longer and healthier than the average person.

• Ikaria, Greece
• Loma Linda, California
• Nicoya, Costa Rica
• Okinawa, Japan
• Sardinia, Italy

Simply put, the blue zones diet takes inspiration from how people living in these locations eat.

“The key principles of the blue zones diet include an emphasis on plant-focused eating — abundant vegetables, fruits, whole grains, beans, legumes, nuts, and seeds,” says Rebecca Blake, RD, founder and CEO of Rebecca Blake Nutrition, based in New York.

This is “something I often speak to my clients about, which is achieving gentle satiety, rather than completely and totally full levels of satiety after a meal,” Blake says.

• Getting natural daily movement
• Having rituals to release stress
• Knowing your life’s purpose
• Building family bonds and social connections
• Being part of a faith-based community
• Surrounding yourself with people who support healthy behaviors

• Heart disease
• High blood pressure
• Cancer
• Diabetes

Plus, Ford says, it may improve your health in other ways, including:

• Boosting gut health

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• Increasing energy levels

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• Enhancing mental clarity and well-being

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The blue zones diet isn’t specifically designed for weight loss.

This relates to its emphasis on minimally processed, nutrient-dense, and high-fiber foods, Ford says.

“The diet promotes healthier eating and lifestyle habits, which generally lead to more movement, exercise, better satiety, mindfulness, portion control, energy, and weight management control,” he says.

For instance, emphasizing polyunsaturated fats or monounsaturated fats — like olive oil, nuts, and seeds — and consuming minimal to no added sugar are also connected with weight loss, Blake says. It also helps to remove ultra-processed foods from your diet, since these are often fried or sweetened or contain extra salt, she says.

For most people, there are few — if any — downsides to following the blue zones diet, Blake says.

However, everyone’s nutritional requirements are unique, and it may be best to talk with your doctor before making drastic dietary changes, Ford says. He also recommends incorporating the diet gradually into your daily routine.

The blue zones diet’s emphasis on plant-based eating means you’ll be adding more fiber to your meals. Some people may experience bloating, abdominal discomfort, and gas if they increase their fiber intake too quickly, Ford says.

Heavy plant-based diets sometimes also result in deficiencies in nutrients like B-12, iron, and calcium, he says. It’s best to talk with a doctor about ways to ensure you’re getting all the nutrients you need if you decide to try a blue zones diet.

Top 10 Foods to Eat

1. Beans of any kind, including black beans, chickpeas, lentils, and soybeans
2. Vegetables, especially seasonal veggies and leafy greens, seaweed, and mushrooms
3. Fruits of any kind, though seasonal eating is emphasized (and limit fruit juice)
4. Soy products, such as tofu and soy milk
5. Honey (no more than 4 teaspoons per day)
6. Olive oil primarily, as well as sesame oil, coconut oil, avocado oil, and canola oil

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7. Nuts and seeds, including almonds, cashews, walnuts, chia seeds, and pecans
8. Grains, including whole-grain and sourdough bread, barley, oatmeal, quinoa, farro, brown rice, and pasta (look for ones that have only a few ingredients, are made from chickpeas or lentils, or are gluten-free)
9. Herbs and spices, including rosemary, turmeric, lemon, garlic, and miso
10. Water, coffee, and green or herbal teas

Top 10 Foods to Limit or Avoid

1. Eggs (enjoy occasionally, no more than three eggs per week)
2. Fish (enjoy occasionally, up to three times per week)
3. Meat, including beef, pork, poultry, or processed meats (limit to rarely or never)
4. Trans fats, typically found in packaged baked items or margarine (limit to rarely or never)
5. White bread (limit to rarely or never)
6. Packaged foods, including sweets, crackers, and chips (limit to rarely or never)

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7. Cow’s milk and cheese, cream, and butter (limit to rarely or never)
8. Sheep’s or goat’s milk products (enjoy occasionally)
9. Added sugar, including in desserts, candy, and beverages (limit to rarely or never)
10. Alcohol (limit to rarely or never), except red wine (can be enjoyed occasionally)

Proteins

• Tofu
• Peanuts
• Lentils
• Black beans
• Chickpeas

Produce

• Leafy greens, like kale, spinach, chard, and collards
• Sweet potatoes
• Squash
• Tomatoes
• Avocados

Grains

• Barley
• Brown rice
• Whole-grain bread
• Farro
• Quinoa

Eggs and Dairy

• Goat’s cheese
• Sheep’s cheese
• Yogurt made from goat’s or sheep’s milk
• Unsweetened soy milk
• Eggs

Condiments and Seasonings

• Olive oil
• Fresh herbs
• Turmeric
• Miso
• Chia seeds

Drinks

• Water
• Coffee
• Green tea
• Herbal teas

Sweeteners

• Honey

Now that you have your shopping list, you might be wondering what to make with the ingredients. This plan offers some ideas. Keep in mind that the blue zones diet doesn’t offer recommendations on portion sizes or calorie counts — so just be mindful, and eat until you’re no longer hungry but not super full.

Since people in the blue zones eat meat sparingly, we’ve included mostly vegetarian dishes here. This menu illustrates a week of eating according to blue zones principles.

Changing your diet is no easy feat. If you’re interested in trying a blue zones diet, here are five tips to help you get started.

1. Eat lots of fruits, veggies, and beans

“Practice making your meals colorful by diversifying your food plate with a variety of foods,” Ford says.

2. Limit meat and ultra-processed foods

3. Cook at home

Preparing meals at home and dining out less often will make sticking to the blue zones diet a little easier and help you consume nutritious foods more frequently, Ford says.

4. Pay attention to portions

Eat mindfully and focus on portion control, Ford says. As mentioned, a key part of the blue zones diet is the 80 percent rule, where people are urged to eat until they’re only 80 percent full rather than stuffed. This guideline will help you avoid overeating.

5. Stay hydrated

Water is the preferred beverage of people living in blue zones, and drinking water throughout the day will help keep you hydrated, Ford says. Coffee, green tea, and herbal teas are also commonly consumed in these regions. Just avoid adding cream, milk, or sugar.

• The blue zones diet emphasizes mostly plant-based eating, with about 5 percent of the meal plan devoted to animal products such as sheep’s cheese, eggs, and fish.
• Portion control is a central part of the diet. It suggests eating until you’re just 80 percent full to avoid overeating, while also not restricting your food intake.
• Drinking plenty of water is also recommended for people following the blue zones diet. Doing so will help keep you hydrated throughout the day.