{"id":710,"date":"2020-04-02T08:22:04","date_gmt":"2020-04-02T08:22:04","guid":{"rendered":"https:\/\/fondvlongo.wpengine.com\/demo\/?page_id=710"},"modified":"2020-04-20T07:37:33","modified_gmt":"2020-04-20T07:37:33","slug":"longevity-diet-for-adults","status":"publish","type":"page","link":"https:\/\/www.fondazionevalterlongo.org\/en\/longevity-diet-for-adults\/","title":{"rendered":"Longevity Diet for Adults"},"content":{"rendered":"<h1>Longevity Diet for Adults<\/h1>\n<div class=\"long_diet\">\n<ul>\n<li><label class=\"no\">1<\/label> <span class=\"txt\">Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp). Pay attention to the quality of the fish, choosing those with low levels of mercury.<\/span><\/li>\n<li><label class=\"no\">2<\/label> <span class=\"txt\">If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Above the age of 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.<\/span><\/li>\n<li><label class=\"no\">3<\/label> <span class=\"txt\">Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day).<\/span><\/li>\n<li><label class=\"no\">4<\/label> <span class=\"txt\">Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.<\/span><\/li>\n<li><label class=\"no\">5<\/label> <span class=\"txt\">Select ingredients among those discussed in the book that your ancestors would have eaten.<\/span><\/li>\n<li><label class=\"no\">6<\/label> <span class=\"txt\">Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.<\/span><\/li>\n<li><label class=\"no\">7<\/label> <span class=\"txt\">Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don\u2019t eat anything within three to four hours of bedtime.<\/span><\/li>\n<p> \t<!--\n\n<li><label class=\"no\">8<\/label> <span class=\"txt\">Osservare una dieta ricca di vitamine e minerali ma integrarla 2 volte a settimana con un multi-vitaminico\/minerale di alta qualit\u00e0.<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">9<\/label> <span class=\"txt\">Mangiare entro 12 ore al giorno (ad esempio se fate colazione alle 8 cercate di finire la cena alle 20, o se sapete che farete cena alle 21, fate colazione alle 9).<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">10<\/label> <span class=\"txt\">Non mangiare per almeno 3-4 ore prima di andare a letto.<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">11<\/label> <span class=\"txt\">Fare periodi di 5 giorni di dieta mima digiuno ogni 1-6 mesi. La frequenza riguardo se e quando fare la dieta mima digiuno deve essere consigliata dal medico o biologo nutrizionista in base a indicazioni derivanti da studi scientifici, dalle condizioni di salute e dall\u2019et\u00e0 dei pazienti.<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">12<\/label> <span class=\"txt\">Per persone che sono sovrappeso o che tendono a prendere peso \u00e8 consigliabile fare colazione pi\u00f9 pranzo o cena pi\u00f9 due spuntini da 100 kilocalorie con bassi zuccheri (meno di 3-5 grammi) uno dei quali sostituisce il pasto. Consultare un nutrizionista per prevenire la malnutrizione.<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">13<\/label> <span class=\"txt\">Tenere sotto controllo il peso corporeo e la circonferenza addominale per decidere come procedere (2 o tre pasti al giorno ecc).<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">14<\/label> <span class=\"txt\">Per persone che hanno un peso normale e tendono a perdere peso \u00e8 consigliabile fare i tre pasti normali pi\u00f9 uno spuntino da 100 kilocalorie con bassi zuccheri (meno di 3-5 grammi)<\/span><\/li>\n\n\n \t\n\n<li><label class=\"no\">15<\/label> <span class=\"txt\">Mangiare selezionando i giusti ingredienti tra quelli che mangiavano i propri antenati.<\/span><\/li>\n\n-->\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Longevity Diet for Adults 1 Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp). Pay attention to the quality of the &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.fondazionevalterlongo.org\/en\/longevity-diet-for-adults\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Longevity Diet for Adults&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"diete-della-longevit\u00e0.php","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-710","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Longevity Diet for Adults - Fondazione Valter Longo<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fondazionevalterlongo.org\/longevity-diet-for-adults\/?lang=en\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Longevity Diet for Adults - Fondazione Valter Longo\" \/>\n<meta property=\"og:description\" content=\"Longevity Diet for Adults 1 Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. 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