Blue Zones residents have mainly plant-based diets and consume beans, fruit, vegetables, and pulses daily. They eat until about 80% full and drink mainly water, tea, and a moderate amount of red wine. Meat is only consumed during celebrations and they stay away from dairy. They also consume very nutritious foods: leafy greens, sweet potatoes, beans and pulses, miso, kefir (these last two being an excellent source of probiotics).
The common thing of all of them is characterized by the absence of ultra-processed, the pattern based on real food and specifically with plant foods for daily consumption (fruits, vegetables, vegetables, nuts, legumes, etc.). Depending on the geography, the environment provides each population with some or other foods, for example in Sardinia beans or in Okinawa algae or fish, but what it does not provide is the consumption of products rich in refined flours, with added sugars, industrial oils. refined, additives, etc.