Energy Zone Food Service Center Inspired by Blue Zones Diet Principles

What is the Energy Zone Food Service Center?

The Energy Zone Food Service Center is inspired by the principles of the Blue Zones diet, which is based on eating habits of some of the longest-lived and healthiest communities around the world. The key aspects of the Energy Zone diet and lifestyle include eating mostly plant-based foods like fruits, vegetables, beans, nuts and seeds; limiting meat intake; and focusing on whole, minimally processed foods.

Benefits of Following the Energy Zone Lifestyle

Some benefits of following Energy Zone diet and lifestyle habits include:

Increased longevity and life expectancy
Reduced risk of chronic illnesses like heart disease, diabetes and cancer
Healthy body weight and BMI
Improved energy levels and ability to engage in physical activities even in old age
Better mental clarity and cognitive function

Key Characteristics of the Energy Zone Foods

The key characteristics of foods emphasized in the Energy Zone Food Service Center include:

Plant-based - Mostly vegetables, fruits, beans, lentils, nuts and seeds
High in nutrients and antioxidants
High in fiber which promotes good digestion
Mostly whole and minimally processes foods rather than refined food products
Emphasizes fresh, seasonal local produce whenever possible
Limits intake of processed meat and emphasizes vegetable based proteins instead
Cooking focuses simple, flavorful preparations to bring out natural tastes
Incorporates healthy fats like olive oil and avocados
Restricts sugar, salt and unhealthy fats
Encourages drinking water as primary beverage

Detailed Blue Zones Diet Food List

Here is a comprehensive categorised list of the type of foods emphasized and included in a traditional Blue Zones energy zone diet:

Vegetables

Leafy Greens - Spinach, Kale, Lettuce, Cabbage, Chard
Cruciferous Veggies - Broccoli, Cauliflower, Brussels Sprouts, Bok Choy
Root Vegetables - Potatoes, Carrots, Beets, Onions, Garlic
Squash and Gourds - Zucchini, Pumpkins, Butternut Squash
Nightshade Vegetables - Tomatoes, Bell Peppers, Eggplants
Legumes and Beans - Lentils, Chickpeas, Black Beans, Peas
Fresh Herbs - Basil, Oregano, Cilantro, Rosemary, Thyme
Mushrooms
Sprouts and Microgreens

Fruits

Berries - Strawberries, Blueberries, Blackberries
Citrus Fruits - Oranges, Lemons, Limes, Grapefruits
Melons - Watermelon, Cantaloupe, Honeydew
Stone Fruits - Peaches, Apricots, Plums, Cherries
Tropical Fruits - Bananas, Mangos, Pineapples, Papayas
Apples, Pears and Pomegranates
Fresh Figs and Dates

Proteins

Beans - Lentils, Black Beans, Garbanzo Beans
Nuts and Seeds - Almonds, Walnuts, Pecans, Sesame
Natto and Tempeh
Organic Eggs
Seafood - Salmon, Sardines, Shellfish
Poultry - Chicken, Turkey
Small amounts of Grass-fed Meat
Plant-based meat alternatives occasionally

Grains

Whole Grains - Brown Rice, Quinoa, Oats, Farro
Legumes - Lentils, Peas, Bean pastes
Small amounts of Whole Wheat Bread, Pasta or Crackers

Cooking Oils

Extra Virgin Olive Oil
Avocado Oil
Coconut Oil
Walnut Oil
Sesame Oil
Grapeseed Oil

Dairy and Non-Dairy Alternatives

Plain Greek Yogurt
Small amounts of Feta or Parmesan Cheese
Unsweetened Fortified Plant Milks - Almond, Soy, Oats

Seasonings and Flavors

Herbs - Basil, Oregano, Rosemary, Thyme
Spices - Turmeric, Cumin, Cinnamon, Garlic
Mustard
Horseradish
Traditional Soy Sauce
Balsamic Vinegar

Beverages

Filtered Water
Unsweetened Tea
Moderate Amounts of Coffee
Red Wine - 1 Glass per day
Fresh Vegetable Juices

Snacks and Treats

Fresh Fruit
Trail Mix with Nuts and Seeds
Popcorn
Dark Chocolate - Above 70% Cacao

7-Day Sample Energy Zone Blue Zones Meal Plan

Here is an example of what a week of meals may look like when following Energy Zone blue zones diet principles:

Day 1

Breakfast - Oatmeal with Berries and Walnuts
Lunch - Lentil Veggie Soup with whole grain Bread
Dinner - Veggie Stir Fry Tofu with Brown Rice
Snack - Hummus and Veggies

Day 2

Breakfast - Greek Yogurt Bowl with Fruit and Nuts
Lunch - Chickpea Avocado Salad Sandwich
Dinner - Burrito Bowls with Beans, Rice, Peppers, Onion, Salsa
Snack - Fruit and Nut Energy Bites

Day 3

Breakfast - Veggie Egg White Frittata
Lunch - Lentil Vegetable Soup
Dinner - Portobello Mushroom Burgers with Sweet Potato Fries
Snack - Apple with Peanut Butter

Day 4

Breakfast - Overnight Oats
Lunch - Chickpea Zucchini Salad
Dinner - Fish Tacos with Cabbage Slaw
Snack - Dark Chocolate Covered Strawberries

Day 5

Breakfast - Smashed Chickpea Toast
Lunch - Farro Veggie Bowl
Dinner - Tofu Stir Fry with Broccoli
Snack - Celery with Hummus

Day 6

Breakfast - Veggie Egg Scramble
Lunch - Curried Chickpea Salad Sandwich
Dinner - Veggie Pizza with Arugula Salad
Snack - Frozen Grapes

Day 7

Breakfast - Avocado Toast
Lunch - Quinoa Tabbouleh Salad
Dinner - Moroccan Lentil Vegetable Stew
Snack - Popcorn

As you can see, the meals emphasize nutrient dense minimally processed plant foods, healthy fats and lean proteins. There is tremendous variety to keep your meals interesting!

Tips to Shift to Energy Zone Eating Pattern

Making big changes to your diet can feel intimidating. Here are some useful tips to gradually transition to more of an Energy Zone blue zones inspired eating pattern:

Add one new plant-based food each week like a new fruit, vegetable, nut, seed or bean
Try meatless meals once or twice a week to start
Experiment with new herbs, spices and flavors
Measure recommended serving sizes of food groups to get portions under control
Read labels and opt for whole food options without long ingredient lists
Meal prep a few dishes on weekends to set up healthy options for busy weekdays
Allow yourself occasional small treats in moderation
Stay hydrated by drinking plenty of water throughout the day
Focus on how the nutritious foods make you look and feel

Use these tips to steadily move towards a longevity promoting Energy Zone diet for better health!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.