A small city in California called Loma Linda is known for its residents living up to a decade longer than the rest of the U.S. It is the only Blue Zone in America, where longevity is a common theme. Eliza Cheng, a dietitian and nutritionist from Loma Linda, emphasizes the importance of paying attention to the foods we eat to feel better and thrive in old age. She encourages seeking out a dietician to create a personalized plan that works for individual nutritional needs.
Eliza’s day typically starts at 6 a.m. with a glass of room temperature water with lemon, followed by breakfast consisting of whole grain cereal with fruit and almond milk. She opts for almond milk for its essential B vitamins and iron, important for muscle growth and strength. Mid-morning snacks include granola bars with fruit, nuts, and seeds, or lighter options like cheese sticks and yogurt. Hydration is key for Eliza, as she ensures to drink around 40 to 60 ounces of water daily.
For lunch at noon, Eliza enjoys meals that include carbohydrates, protein, dietary fats, vegetables, and fruit. She often includes plant-based proteins like tofu, chickpeas, lentils, beans, and soy meat in her meals, as plant-based proteins have been a significant part of her diet from childhood. An afternoon pick-me-up around 1:45 p.m. includes sweet treats like chocolate bars, bananas with nut butter, or strawberries with Nutella, to boost blood sugar levels.
Dinner around 5 p.m. consists of quick, easy, and nourishing dishes like rice bowls with vegetables and protein, such as tofu. Eliza’s go-to vegetables include bok choy, stir-fried with garlic and olive oil, and topped with white sesame seeds. For protein, she often pan-fries firm tofu with seasoning for flavor. An evening snack at 8 p.m., like honey-flavored yogurt with nuts for added healthy fats, fiber, and protein, ensures she doesn’t go to bed hungry.
Eliza shares her daily meals in the hopes of inspiring others to prioritize nutrition for longevity and overall well-being. With a background in nutrition and dietetics, Eliza is passionate about helping people make healthy choices to improve their health. She shares her knowledge on Instagram and through her platform, Our Nourished Bodies. By emphasizing the importance of a balanced diet, hydration, and healthy snack choices, Eliza sets a positive example for others to follow in their own kitchen adventures.
