I Asked ChatGPT How to Eat Like a Centenarian—Here’s the 12-Food Diet It Recommended

Eating nutrient-rich, mostly plant-based foods regularly can support longevity and overall health.

Sophia Zapanta
November 7, 2025
3 min read

I Asked ChatGPT How to Eat Like a Centenarian—Here’s the 12-Food Diet It Recommended — Anthony Bernardo Buqui on Unsplash

People who live past 100 often follow diets rich in whole, minimally processed foods. Focusing on 12 specific foods provides essential nutrients, antioxidants, and fiber that support long-term health. Consistently including these foods can improve energy, immunity, and reduce the risk of chronic diseases.

1. 1. Leafy Greens

Spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. They support heart health, digestion, and reduce inflammation. Including greens daily improves nutrient intake. They are versatile in salads, soups, or smoothies.

2. 2. Berries

Blueberries, strawberries, and raspberries are rich in antioxidants and fiber. They help protect cells from damage and support brain health. Eating berries regularly can reduce inflammation. They make a healthy snack or breakfast addition.

3. 3. Whole Grains

Oats, brown rice, and quinoa provide fiber, protein, and essential minerals. Whole grains support digestion and maintain steady energy. They help reduce the risk of heart disease. Swapping refined grains for whole grains improves long-term health.

4. 4. Nuts

Almonds, walnuts, and pistachios contain healthy fats, protein, and vitamin E. They support heart health and reduce inflammation. Eating a small handful daily boosts energy. Nuts can be added to meals or eaten as snacks.

5. 5. Beans and Legumes

Lentils, chickpeas, and black beans provide fiber and plant-based protein. They help regulate blood sugar and support heart health. Regular consumption strengthens the digestive system. Beans are versatile in soups, stews, and salads.

6. 6. Fish

Salmon, sardines, and mackerel are rich in omega-3 fatty acids. These fats support brain, heart, and joint health. Eating fish a few times a week enhances longevity. Cooking methods like baking or grilling preserve nutrients.

7. 7. Olive Oil

Extra-virgin olive oil provides healthy monounsaturated fats and antioxidants. It supports heart health and reduces inflammation. Use it as a dressing, for cooking, or drizzling over vegetables. Daily use encourages healthy fat intake.

8. 8. Garlic

Garlic contains compounds that support immunity and cardiovascular health. It also has natural antibacterial and anti-inflammatory properties. Incorporating it in meals improves flavor and nutrient intake. Fresh garlic is most effective for health benefits.

9. 9. Green Tea

Rich in antioxidants and polyphenols, green tea supports brain and heart health. Drinking it regularly may reduce inflammation and improve metabolism. It’s a low-calorie alternative to sugary drinks. Green tea can be enjoyed hot or iced.

10. 10. Sweet Potatoes

High in beta carotene, fiber, and vitamins, sweet potatoes support eye health and immunity. They provide slow-release energy to stabilize blood sugar. Including them a few times a week boosts nutrient intake. They can be roasted, mashed, or baked.

11. 11. Yogurt

Plain, unsweetened yogurt contains probiotics for gut health. A healthy gut supports immunity and nutrient absorption. Pairing yogurt with fruits or nuts improves flavor and nutrition. Daily consumption of yogurt encourages digestive balance.

12. 12. Dark Chocolate

Dark chocolate contains antioxidants that may support heart and brain health. Choose chocolate with at least 70% cocoa and enjoy in moderation. Small amounts can satisfy sweet cravings without added sugar. It provides polyphenols that promote overall wellness.