Loma Linda, a small city in California, is known as the only Blue Zone in America, where residents can live up to a decade longer than the national average. Eliza Cheng, a dietitian and nutritionist in Loma Linda, emphasizes the importance of eating foods that provide energy, keep you full, and that you enjoy. She recommends seeking out a dietician to create a personalized plan that meets individual needs. Cheng shares her daily eating habits to promote longevity and overall well-being.
Cheng’s day starts with a glass of room temperature water with lemon followed by a breakfast of whole grain cereal with fruit and almond milk. She opts for whole grains to stabilize blood sugar levels and almond milk for its essential B vitamins and iron. For a mid-morning snack, Cheng goes for a granola bar with nuts and seeds for protein and fat, or a light option like a cheese stick and juice. She emphasizes staying hydrated throughout the day by drinking 40 to 60 ounces of water.
For lunch, Cheng includes carbohydrates, protein, fats, vegetables, and fruit. She often chooses plant-based proteins like tofu, chickpeas, edamame, lentils, or beans. Cheng’s favorite lunch recently has been steamed rice with roasted broccoli and cauliflower as well as honey-glazed stir-fried firm tofu. In the afternoon, Cheng takes a break to walk around and enjoys a sweet treat like a chocolate bar, banana with nut butter, or strawberries with Nutella to boost her blood sugar.
At dinner, Cheng opts for a quick, easy, and nourishing meal like a rice bowl with vegetables and protein. She frequently includes bok choy, stir-fried with garlic and olive oil, as well as tofu as her protein source. To wind down in the evening, Cheng has a small snack like honey-flavored yogurt topped with nuts for a source of healthy fats, fiber, and protein. Yogurt is beneficial for gut health due to its calcium content and beneficial bacteria.
Eliza Cheng graduated from Loma Linda University with a Bachelor of Science in Nutrition and Dietetics and has experience working in eating disorder treatment. She encourages people to try new kitchen adventures with healthy and nourishing meals. To make extra money outside of your day job, Cheng suggests signing up for CNBC’s online course on earning passive income. Stay updated on success tips and tricks by signing up for CNBC Make It’s newsletter. Follow Eliza Cheng on Instagram @ournourishedbodies for more nutrition advice and information.
