What if a Genie came out of a recycled bottle and said “if you and your children do the following things, I will grant you ten more years of a healthy life span?” You’d say, what do we need to do?
Recently there was a presentation at UTMB announcing the partnership of UTMB with the Blue Zones Project Communities. The Blue Zones were part of a National Geographic expedition, led by Dan Buettner, to uncover the secrets of longevity. They found 5 places around the world where people consistently live over 100 years. They found nine commonalities in these five communities where people live to the age of 100 at 10 times greater rates than in the United States.
The world’s longest living humans don’t run marathons or go to the gym. They move around naturally in their gardens, cleaning their homes or getting to work. They wake up each morning with a plan of what they need to do. They do NOT have routines to shed stress but take a few moments each day to remember their ancestors or pray or take a nap or do happy hour. The 80% rule is not a familiar habit in the US. They stop eating when their stomachs are 80% full. They eat their smallest meal in the late afternoon or evening. They eat mostly a plant based diet of fava, black beans, soy, and lentils. Meat (mostly pork) is eaten about 5 times a month. Serving size is about the size of a pack of cards. They consume very few preservatives. Four zones, but not the Adventists in California, drink wine 1-2 glasses a day. Moderate drinkers outlive nondrinkers. Most belong to some faith-based community, attending services 4 times per month. They put family first meaning that grandparent stay in the home and they commit to a life partner. The world’s longest living people choose social circles (family and friends) that support healthy behaviors.
One of the ways to achieve the some of the above nine behaviors is to have family meals. In our busy lives, it sometimes seems hard to have meals together. Children who eat with their families at least three times a week enjoy improved physical, emotional, social and academic outcomes.
In one study family meals improved the health of asthmatics partly because it increased the amount of fruits and vegetables consumed plus parents having a closer relationship around the table to monitor their child’s asthma.
The average time for a family meal is only 18 minutes. It would increase the benefit of their family time if all members of the family turn off all devices. You can tape the news. It is just 18 minutes.
Children can help plan, shop and cook. They can also help plan the meal schedule for family time. Planning a week ahead is helpful. The rule should be playing around and having fun is great but it is important to be kind. Have fun, eat healthy food, and plan the next meal.
By Sally Robinson, MD
Keeping Kids Healthy
University of Texas Medical Branch (UTMB)
Published August 2025