For a healthy and long life, focus on incorporating nutrient-rich foods into your daily diet. Include plenty of fruits and vegetables, which are packed with vitamins, minerals, and antioxidants that support overall health and reduce the risk of chronic diseases. Incorporate whole grains like oats, quinoa, and brown rice for fiber and sustained energy. Lean proteins such as poultry, fish, and legumes provide essential amino acids for muscle maintenance and repair. Eat healthy fats from sources like nuts, seeds, and avocados for heart health and cognitive function