More "Eat this, not that" for your health

An updated, definitive guide on what to eat to decrease death from any cause (or as we'd like to say on Wellzaa, the not-die-diet).



Health-conscious people, rejoice! Researchers systematically combed through 153 studies related to the influence of diet on health so that we don’t have to. After reviewing relevant dietary articles published between October 4, 2019 and January 1, 2000, the US Department of Agriculture’s Nutrition Evidence Systematic Review (NESR) team concluded that eating lots of healthy, nutrient-rich foods is associated with decreased death from any cause.


What to eat for longevity?

It may come as no surprise that sustained, healthy eating habits are associated with good health outcomes, specifically, 10% to 15% lower overall death from any cause. After reviewing the 153 studies (which collectively involve over 6 million participants from 28 countries), the NESR suggests that this healthy eating pattern includes:


Eating more of:

  • Vegetables

  • Fruits

  • Legumes

  • Nuts

  • Whole grains

  • Unsaturated Vegetable fats

  • Fish

  • Lean meat or poultry


Eating less of:

  • Red and processed meat

  • High-fat dairy

  • Refined carbohydrates or sweet


Why does this matter?

One in three Americans are on a diet. Many diet plans focus on specific types of food, ratio of macronutrients, or disease-specific outcomes, like heart health or weight loss. There’s a lot of conflicting information about what foods to eat or avoid. This systematic review of recently published literature provides simple guidance of how to eat to live.