Here's Why Healthy Aging Experts Swear by This One Longevity Lunch

How long you can expect to live is complicated and certainly doesn’t come down to only one factor. That said, scientific research has repeatedly shown that diet plays a key role in longevity. What you eat consistently—day after day—can influence how your body ages at the cellular level. Over time, those everyday food choices add up, shaping inflammation levels, metabolic health and disease risk.

Certain dietary habits are linked to lowering the risk of the top causes of death in the U.S., including heart disease and certain types of cancer. The inverse is also true; certain dietary habits can increase the risk of chronic diseases and other life-threatening health conditions.

Maybe you already know the basics when it comes to eating for longevity: Eating mostly plants is better than a meat-centric diet, and it’s important to minimize ultra-processed foods. You may also be aware that fiber, healthy fats, and adequate protein play an important role in keeping blood sugar steady and inflammation low. Still, knowing what to do and consistently doing it are two very different things.

Whether you want to take your healthy dietary habits to a new level or are looking for an easy place to start when it comes to transforming your diet, focusing on what you eat for lunch can be a great step. Lunch often sets the tone for the rest of the day, affecting afternoon energy, focus, and cravings. A balanced midday meal can reduce the likelihood of late-day snacking and overeating at dinner. Keep reading to find out what longevity experts eat for lunch.

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2 Nutrients Your Lunch Should Always Have if You Want To Add Years to Your Life

When it comes to food and longevity, scientific research has shown that following a Mediterranean Diet-style of eating is best. This way of eating prioritizes fruits, vegetables, plant-based proteins, seafood and olive oil while minimizing red meat and ultra-processed foods. Part of why the Mediterranean Diet is recommended by doctors and dietitians so often is that it’s not restrictive, and it’s a good way to get the wide range of nutrients the body needs.

Two nutrients in particular can be helpful to build your meal around when making a longevity-supporting lunch: protein and polyphenols, which are both coincidentally found in many of the same foods.

Related: The One Habit a Longevity Expert Is Begging Everyone Over 50 To Adopt ASAP

“Diets centered on whole, plant-based foods are consistently linked to longer life and better health across many populations. Foods naturally rich in polyphenols—[powerful compounds found in] fruits, vegetables, legumes, nuts and olive oil—as well as beverages like tea and coffee, are common elements of these dietary patterns,” says Dr. Matt Kaeberlein, PhD, a renowned biologist who studies longevity, the former director of the Healthy Aging and Longevity Research Institute and the CEO of Optispan.

Scientific research shows that polyphenols help support longevity by preventing and lowering chronic inflammation, which is the root of virtually every life-threatening health condition. “A diet naturally high in polyphenols is much more likely to be a high-quality diet overall. These dietary patterns are associated with better metabolic health, lower inflammation and reduced risk of chronic diseases like heart disease, cancer and dementia. In practice, polyphenols are best viewed as part of the package that comes with eating well, rather than something to target in isolation,” Dr. Kaeberlien says.

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Where does protein come in? Especially if you are middle-aged or older, it’s important to get enough protein. Studies show that getting enough protein in midlife is key to healthy aging.

“One of the biggest problems of aging is sarcopenia, a loss of muscle mass that occurs with aging,” says Dr. Ezekiel Emanuel, MD, a Harvard-trained oncologist, UPenn medical school professor and author of the upcoming book Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life. He explains that people begin to lose muscle mass toward the end of their 30s and it really accelerates after age 60. “People lose about 0.5-1% of muscle mass per year. Muscle strength declines faster than muscle mass,” Dr. Emanuel says, emphasizing the importance of getting enough protein and regular strength training to protect against this.

Related: ‘I’m a Longevity Expert—These Are the Vitamins That Actually Work for Healthy Aging (And the Ones I Skip)’

Examples of Lunches High in Protein and Polyphenols

What are some lunch ideas that bring a lot of protein and polyphenols to the table? “One of my go-to lunches is a salmon salad with avocado and a simple balsamic vinaigrette,” Dr. Kaeberlein says. “It checks all the boxes: plenty of vegetables, high-quality protein and omega-3 fats from the salmon, healthy fats from avocado and polyphenols from the vegetables and olive oil. Importantly, it avoids ultra-processed ingredients and added sugars.”

Dr. Kaeberlein explains that the salmon can also be swapped for chicken, tuna or, occasionally, steak. “Leafy greens can be mixed with quinoa or lentils, and different nuts or seeds add variety and texture. The key is to keep sugary dressings and heavily breaded add-ons to a minimum,” he says, giving other ways to vary the lunch so you’re not eating the same exact meal every day.

If you’re not into salad, Dr. Kaeberlein says a bean-based soup or stew is another longevity-supporting lunch idea packed with protein and polyphenols. “Lentils and beans provide protein, while onions, tomatoes, herbs and spices contribute polyphenols. Lean meat can be added if desired to increase protein further,” he adds.

Dr. Emanuel says that some other foods that have both protein and polyphenols are berries, hemp hearts and nuts—all foods that can be incorporated into lunches or eaten as-is for a snack.

It bears repeating that living a long life requires more than just zeroing in on two nutrients—or any nutrients for that matter. “Focusing narrowly on protein or polyphenols without considering the bigger lifestyle picture is unlikely to have a meaningful impact,” Dr. Kaeberlein says. “Adequate protein in the context of a high-quality diet, regular physical activity—especially resistance training—sufficient sleep and strong social connections is what truly supports long-term health and longevity.”

With that in mind, focusing on having a nutrient-rich lunch is a great step toward living a lifestyle that supports your health. Unlike fast food like burgers or chicken nuggets, it will add years to your life instead of subtracting them.

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Sources:

• Dr. Matt Kaeberlein, PhD, renowned biologist who studies longevity, former director of the Healthy Aging and Longevity Research Institute and CEO of Optispan
• Dr. Ezekiel Emanuel, MD, Harvard-trained oncologist, UPenn medical school professor and author of the upcoming book Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life
• Hu, F.B. (2024). Diet strategies for promoting healthy aging and longevity: An epidemiological perspective. Journal of Internal Medicine. 295(4):508-531
• Martinez-Gonzalez, M.A. and Martín-Calvo, N. (2018). Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables. Current Opinion in Clinical Nutrition & Metabolic Care. 19(6):401-407 
• Meccariello, R. and D’Angelo, S. (2021). Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview. Antioxidants. 10(4):507
• Ardisson Korat, A.V., Shea, M.K., Jacques, P.F., et al. (2024). Dietary protein intake in midlife in relation to healthy aging — results from the prospective Nurses’ Health Study cohort.The American Journal of Clinical Nutrition. 119(2):271-282