A suggested week of family meals, inspired by the Blue Zones.
They're five places where unusually many people live long, healthy lives: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California). The researcher Dan Buettner found that, far apart as they are, the way they eat looks remarkably alike.
Most of what's on the plate is plants – beans and lentils every day, whole grains, vegetables, fruit, nuts and olive oil. Meat is an occasional extra rather than the centre of the meal, fish comes a few times a week, and there's little sugar or packaged food. Families eat together, and stop when they're about 80% full.
The wider research points the same way. Big long-term studies, such as the Adventist Health Study in the US and the EPIC study across Europe, and diet trials such as PREDIMED in Spain, link eating mostly whole plant foods – with little processed meat, sugar and ultra-processed food – to less heart disease, type 2 diabetes and some cancers, and to living longer.
The strongest message isn't "never eat animal foods": it's mostly plants, minimally processed, with animal protein as a small part. A little fish, eggs and yoghurt fit well. (Some record ages in the Blue Zones have been questioned by other researchers, but the eating pattern stands on all this other evidence.)
Children need enough protein, iron, calcium, vitamin B12, iodine and omega-3 to grow. On a mostly-plant menu these come from beans, lentils, tofu, nuts and seeds, eggs, yoghurt and milk, and oily fish once or twice a week.
If you go fully plant-based, the NHS advises a vitamin B12 supplement, and in the UK everyone is advised to take vitamin D in autumn and winter (young children all year). If you're unsure, ask your GP or a dietitian.
Sources: Dan Buettner, The Blue Zones; Adventist Health Study-2; EPIC; PREDIMED trial; NHS guidance on vegetarian and vegan diets for children. This is general information, not medical advice.