Living to the remarkable age of 100 is an impressive feat that only a select few achieve – around 0.03% of the US population, according to a recent Pew Research Center analysis. However, this number is expected to quadruple by 2054 as life expectancy rises. While genetics and environmental factors play crucial roles in longevity, the lifestyle choices we make, particularly our eating habits, also significantly influence our lifespan. We spoke with eight centenarians who shared their dietary secrets that may have contributed to their astounding longevity.

1. Embrace Fresh, Whole Foods

A common theme among centenarian diets is the emphasis on fresh, whole foods, often with limited meat consumption. Deborah Szekely, a vigorous 102-year-old, has embraced a pescatarian lifestyle, growing most of her vegetables in Baja California, Mexico. Likewise, Pearl Taylor, also 102, follows a primarily vegetarian diet, known for her homemade green juice loaded with health-boosting ingredients like aloe root and ginger.

Louise Jean Signore, age 112, advocates for the Mediterranean diet — celebrated for its potential health benefits such as improved heart health and cognitive function. This diet is rich in fruits, vegetables, healthy fats, and whole grains. Signore ensures she includes salad and vegetables in her daily meals, enhancing flavor and nutrition with tomato sauce and olive oil.

2. Cook at Home for Better Health

The majority of centenarians stress the importance of home-cooked meals. Pearl Taylor, for instance, hasn't touched a pre-packaged meal in years, emphasizing the traditional cooking methods that existed before the fast-food boom. William, a sprightly 101-year-old, believes his love for sardines is a major part of his longevity, attributing it to his consistent home cooking.

Research supports this notion: a 2017 study found that those who cooked at home frequently were more likely to follow healthy eating patterns like the Mediterranean diet and maintain a healthy weight, avoiding the pitfalls of ultra-processed foods linked to various health problems.

3. Moderation Is Key

Centenarians employ an age-old strategy called "hara hachi bu," practiced by many in Japan, which guides them to eat until they are 80% full. This philosophy was embodied by Yumi Yamamoto's great-grandmother, who personified moderation in her eating habits. Similarly, 108-year-old Martin McEvilly of Ireland adheres to a mantra of "everything in moderation," exemplifying his balanced approach by enjoying a few pints of Guinness only on Sundays.

4. Indulge Occasionally

While moderation is important, treating oneself is equally vital for these centenarians. Kane Tanaka, who remarkably lived to 119, enjoyed a daily bottle of Coca-Cola, proving that indulgence isn’t off-limits. Deborah Szekely treats herself to coffee ice cream from time to time, while Uncle Jack believes dark chocolate and honey play integral roles in his long life.

These insights from the world’s oldest individuals reveal that a combination of balanced eating, home cooking, moderation, and occasional treats may contribute to a longer, healthier life. By adopting such habits, we might be able to increase our chances of reaching that coveted milestone of 100 years and beyond. So, are you ready to transform your diet and live longer? Your journey to a centenarian lifestyle begins today!