As you begin to plan your holiday meals, be sure to include beans for a long and healthy life. Here's number 5 in our series on the 9 secrets from the world's longest living people as cited from Blue Zones, Power9 by Dan Buettner: Plant Slant Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of deck or cards. Beans are also found in two places on My Plate, the USDA's recommendations for healthy eating: with high protein foods – meat, fish, eggs with vitamin, mineral rich vegetables They are good because they provide complex carbohydrates, protein and fiber, but are low in fat, have no cholesterol, and low in sodium. They are an inexpensive source of protein, far cheaper than meat! The complex carbohydrates provide a long-lasting source of energy. The fiber that beans contain includes both soluble (pectin) and insoluble (roughage). Learn more about beans and their health benefits in this article from US News and World Report.