Eat Fish
Include fish as a regular part of your diet, with the recommended consumption being up to three times per week. Fish is a highly nutritious white meat that is low in saturated fats, and certain types of fish even offer additional health benefits. Opt for varieties like wild caught salmon, while avoiding farmed salmon. Other fish such as cod, snapper, trout, sardines, and anchovies are also beneficial choices. These fish are rich in Omega 3 fatty acids, which play a crucial role in maintaining the overall health of the human body. It is recommended to consume fish in portions of approximately 3 ounces, roughly equivalent to the size of your palm.
Reducing Dairy Consumption
Although dairy is not completely off-limits in the context of this blue zone eating plan, it is advisable to minimize its consumption whenever possible. However, we understand that eliminating dairy entirely may not always be feasible for everyone. In such cases, the goal should be to decrease the intake of dairy products. Opting for smaller portions of cheese is a good strategy, and if you do indulge, consider varieties such as goat feta or pecorino. These options are not only flavorful but also lower in calories and fat compared to cow’s milk cheese. Additionally, coconut milk or almond milk can serve as excellent alternatives to traditional dairy products. It is worth noting that while eggs are not technically classified as dairy, they are often grouped in this category. To adhere to the blue zone eating plan, it is recommended to limit egg consumption to three times per week.