Zac Efron’s Secret Weapon: The Blue Zone Diet

STARRING: FRUITS AND VEGETABLES

What do the long-lived people of the Blue Zone eat and drink?

A staggering 95% of their diet consists of plant-based foods, with fruits and vegetables playing a central role in their daily nutrition. Not only is their consumption remarkably high, but the produce they eat is also locally grown and organic. Some of the most essential foods contributing to longevity include leafy greens such as spinach, kale, beet and turnip greens, and chard.

What about meat and protein consumption?

Meat is eaten sparingly—no more than twice a week, and for some, even less. On average, meat consumption is limited to five times a month and comes exclusively from free-range chickens or lambs raised on family farms. Processed meats are completely absent from their diet, and beef and turkey are not consumed at all.

Seafood and fish?

Fish appears on their plates only 2–3 times a week, and they are highly selective about what they eat. They avoid farmed fish raised with antibiotics and other chemicals, as well as species high in mercury or at risk of endangerment.

Eggs and dairy products…

Eggs come from naturally fed, free-range hens that mature at a natural pace without hormones or antibiotics. Blue Zones residents consume 2–4 eggs per week. Dairy consumption is minimal, with cow’s milk, cheese, butter, and cream eaten only occasionally. Instead, they opt for small amounts of goat or sheep milk products a few times a week.

How do they approach grains and legumes, which some diets say should be avoided?

For Blue Zones residents, whole grains, sourdough bread, and legumes are essential staples. In fact, they consume at least four times more legumes than the average diet. Alongside grains and legumes, they include two handfuls of oilseeds—such as walnuts, almonds, and hazelnuts—daily. This practice helps lower LDL cholesterol levels and contributes to their remarkably long lifespans.

10 Essential Foods for the Blue Zone Diet
• Legumes – A staple in the Blue Zone diet, including chickpeas, lentils, beans, and kidney beans, packed with protein and fiber.
• Nuts – Nutrient-dense options like almonds, walnuts, and hazelnuts, providing healthy fats and antioxidants.
• Dark Green Leafy Vegetables – Powerhouse greens such as spinach, kale, chard, beet leaves, and fennel leaves, rich in vitamins and minerals.
• Sweet Potato
• Olive Oil
• Fruits
• Oats
• Turmeric
• Avocado
• Salmon

Who is dietitian Aysu Onur?

A graduate of Yeditepe University’s Department of Nutrition and Dietetics, Dietitian Aysu Onur specializes in elimination diets for infants and children with food allergies, as well as breastfeeding mothers with food allergies. She also focuses on diet therapy for food intolerances, chronic diseases, and healthy weight management at a private center. Additionally, she designs nutrition plans for patients with cardiovascular diseases and conducts scientific and social studies in the field of nutrition and diet.

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