We all want long, healthy, disease-free lives. And we all know that healthy eating, stress management, exercise, and other positive lifestyle habits help us move closer to this goal. The science is clear. Eating the right foods can lead to a longer, healthier life! The goal of longevity is also to live a better life, with improved mental and physical wellness, and the ability to be active and independent.

Here are three eating habits to increase your chances of extending your life and enjoying each year!

Eating more produce is truly one of the most important habits you can adopt. In addition to increasing your nutrient intake, reaching these minimums may add years to your life. Build in two cups of fruit and three cups of veggies daily, with one cup being about the size of a tennis ball.

Go nuts for nuts (and nut butters). Nuts are nutrition powerhouses. They provide healthful fat, plant protein, fiber, antioxidants, vitamins, and key minerals, like potassium and magnesium.  An ounce of nuts is about a quarter cup, but two tablespoons of nut butter also counts as a serving. Whip nut butter into your smoothie, stir into oatmeal, or use as a dip for fresh fruit or celery. Add nuts to salads, cooked veggies, and stir-fry recipes, or eat them as is. Crushed nuts also make a great alternative to breadcrumbs to coat fish or garnish dishes like mashed cauliflower or lentil soup. Baking with nut flours or using them in pancakes is another great way to up your intake.

Eat more meat-free meals. Researchers have discovered five areas in the world where people live the longest, healthiest lives. They are called the Blue Zones. These regions are found in very diverse areas, from Okinawa, Japan to Ikaria, Greece. One similarity they share is the consumption of primarily plant-based diets. Beans and lentils are cornerstones, and meat is eaten on average about five times per month in three- to four-ounce portions—about the size of a deck of cards. The only Blue Zone in the US is in Loma Linda, California. This population, known for their primarily plant-based diet, lives 10 years longer than the national average!