The Secret to Living to 100? Don't Skip This Food Group

Over 1,400 people in China made it to their 100th birthday, and scientists finally know what they ate to get there.

Researchers tracked 5,203 adults over 80 years old for two decades, recording their diets and watching who reached the century mark. The results challenge everything we thought we knew about longevity diets.

Most centenarians were omnivores who ate both plants and animal products. Vegetarians and especially vegans were least likely to hit 100, but here's the twist: it wasn't really about the meat.

The key factor turned out to be body weight. Vegetarians who were underweight had lower odds of reaching 100, while vegetarians at healthy weights did just fine. Being underweight as an older adult increases risks of frailty, falls, and early death.

"The take-home message is that it's a good idea not to be malnourished," explains Dr. David Cutler, a family medicine physician at Providence Saint John's Health Center.

Animal proteins like fish, chicken, eggs, and dairy pack more calories and concentrated nutrients per bite. This matters more as we age because our bodies get worse at absorbing nutrients from food.

Nutritionist Dr. Sonya Angelone points out that meat eaters naturally get more protein, B vitamins, zinc, and omega-3 fats. For older adults struggling to maintain weight, these calorie-dense foods can be lifesavers.

Why This Inspires

This research offers a refreshing perspective in our all-or-nothing diet culture. You don't have to choose between plant-based eating and longevity.

Dietitian Scott Keatley says the winning approach includes lots of plants while allowing nutrient-dense animal foods when needed, especially after 70. The goal is sufficient protein, fiber, and healthy fats at every meal while limiting ultra-processed foods.

Dr. Cutler puts it perfectly: "You can be well-nourished eating meat, but you can also be well-nourished without eating meat." Your body, your needs, your choice.

The real secret to living to 100? Eating enough varied, nutrient-dense foods to stay healthy and strong as you age.