- Costa Rica's Nicoya Peninsula is one of the world's leading Blue Zones, with longest life expectancies in the world.
- I've been trying the Costa Rican diet for about two weeks now and have noticed some big differences from the American diet.
- Here are three ways you can bring elements of the Blue Zone Diet into your home.
While exploring the Pacific coast of Costa Rica last month, I specifically visited the Blue Zone on the Nicoya Peninsula.
I had heard that its residents live longer, healthier lives than the global average, so I wanted to find out what it was about this small area along the Central American coast that was so special.
The keys are a fantastic climate with temperatures rarely dropping below 70 degrees Fahrenheit throughout the year, strong social connections with the local community, and regular, though not very strenuous, physical activity. But there are also clear differences in the local diet here compared to other parts of the country and the world.
Here are three ways I brought elements of Costa Rica's Blue Zones diet back to my home country.
Eat more fruit
Fruit is abundant in Central America, with fresh fruit such as watermelon, cantaloupe, pineapple, and mango being served at almost every meal.
It is also a popular mid-morning or afternoon snack to quickly boost energy levels and refresh in the jungle heat.
Fresh smoothies are also becoming more and more popular across the country, helping you feel full without taxing your body with a heavy meal.
I already keep some cut-up fruit in my fridge for easy enjoyment, but my trip to Costa Rica inspired me to look beyond the usual staples like berries and bananas—I can't get the same quality pineapple here in sunny Southern California, but eating it regularly makes me feel a little better. Pura Vida return home.
Prefer fish and chicken as proteins
During my nearly two-week trip across the country, if I wanted to eat red meat I had to purposefully seek it out.
In Costa Rica, when locals eat a meal that contains protein, they prioritize fresh fish and poultry, and often protein isn't the main focus of the dish.
Nearly every sit-down restaurant and small open-air cafe (called a soda) we visited served fresh ceviche served with mashed, lightly fried plantains called patacón. Other main dishes often included whole grilled fish or shredded marinated chicken served with rice and beans.
It's no surprise that red meat would be a staple in a diet focused on longevity. Many studies have shown that red meat and Previous deaths Some types of cancer, especially Colorectal cancer.
Simple and well-balanced ingredients
A typical Costa Rican breakfast includes a traditional rice and bean dish called gallo pinto, fresh fruit, and a simple protein such as eggs or, sometimes, Pork or chicken sausage, or shredded chicken.
For lunch, ceviche with patacón or quick chicken and veggie empanadas are common choices.
Dinner is simple, light but satisfying – grilled fish and a basic salad and rice.
What they all have in common is an emphasis on simple, balanced meals with lean protein and fresh ingredients. It's ancient wisdom, but there's a reason this advice has stood the test of time.
In Costa Rica, fad diets, from carnivore diets to intermittent fasting, don't have the same influence as they do in the U.S. A tried-and-true formula of whole foods is one of the reasons people in the Nicoya region live longer, and there's a reason it became tried-and-true.
