How to Live to 110, a guide for all ages on how to stay healthy and live a long life.

Your comprehensive guide to a healthy life

Buy book or eBook
A healthy diet to protect you from disease

A diet to live to 110

(A true healthy diet)

In this chapter of the book we take the science described in the previous section and make it more practical. We suggest what your ideal healthy diet should include each day – and what it should exclude.

These suggestions are based on scientific studies of what types of food give you the best protection against diseases. Here are a few of the main points.

Vegetables, fruit and nuts

Top of the list for health come vegetables, fruit and nuts.

You have probably heard of the ‘five a day’ campaign to get people eating more vegetables and fruit. Most people in the UK eat a lot less than this.

But if you are interested in your health, we’d recommend even more than five a day. In fact, we suggest

Together, these could reduce your risk of heath disease and stroke by as much as a third. That’s a huge benefit. You are also less likely to get cancer and some other diseases.

8 to 10 servings of fruit and vegetables may seem impossible, but your body will soon get used to it. Aim for as wide a variety as you can. This will provide you with vitamins and minerals, plenty of fibre, and plenty of ‘antioxidants’ and other substances to protect you from disease. The vegetables will also fill you up, so you are less likely to snack on fattening foods.

Cooking makes some vegetables more digestible but overcooking can destroy vitamins and other valuable components.

Other headline foods to include in your ideal diet:

Foods to avoid or cut back on:

What you can do

Think about the foods you and your family eat. Try to include the health giving foods covered in this section and the previous one, and cut back on foods – salt, sugar, red and processed meat and hydrogenated vegetable oils – known to increase the risk of serious diseases.

What the book covers

As you’d expect, our book goes much further than the headline points covered here.

For example, it discusses


Selected references for the book




How to Live to 110: Longevity, living longer and the steps to take for a healthy old age