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eat a wide variety of vegetables, in addition to pulses (beans, lentils, peas, chickpeas), fruit, whole grains, nuts, and seeds. at least half a cup of cooked beans and two ounces of nuts are consumed daily throughout the blue zones. in addition, the focus is on naturally nutrient dense whole foods, not
processed products. takeaway tip: make some simple swaps. replace meat with beans in a mexican bowl, chili, soup, or stew. trade a processed snack for a small handful of nuts, paired with fresh fruit. rethink your drink with very few exceptions, people in blue zones consume just four beverages: water...
https://www.health.com/nutrition/blue-zone-diet