Nutritionists and dietitians have shared several tips for eating a healthy and long-lasting diet.

It can be challenging to sift through the abundance of health advice available online, particularly on social media. However, we aim to simplify the process for you.

Nutritionists and dietitians have been consulted by CNBC Make It since the start of 2024 regarding the recommended foods and diets for longevity, energy boosts, and brain health.

Here's how they suggest you eat for a long, healthy life.

4 ways to eat for longevity

Dr. Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, previously revealed four dietary strategies for promoting longevity.

1. Neil Paulvin, a longevity researcher, recommends eating blueberries, which he calls the "holy grail" of longevity foods.
2. Avoiding soda is the top ultra-processed food that registered dietitian Jinan Banna never consumes because it lacks any nutritional value and only provides calories in the form of sugar.
3. Achieving a balanced diet by incorporating various dietary patterns, such as the Mediterranean or Okinawan diet, can enhance your satisfaction and commitment to consuming healthy foods, according to Hu.
4. Eating a healthy diet and strengthening social connections are both important for increasing lifespan. Hu recommends combining these activities by gathering with loved ones during meal times.

2 hacks for getting the most benefit from immunity-boosting foods

Kim Shapira, a dietitian, advised Make It in June that consuming foods rich in omega-3s, antioxidants, or fiber can aid in gut repair and enhance immunity.

Shapira suggests that incorporating certain practices while eating foods like fatty fish, oranges, and whole grains can provide even greater benefits to your immune system.

1. Eating your food first, you can start the digestion process and get the most out of its nutritional value, as she explains.
2. To ensure proper digestion, it is recommended to chew food until it becomes a liquid consistency. Failing to do so can result in missing out on the nutrients present in the food.

4 changes to make to your diet for a healthy brain

According to Harvard nutritionist Dr. Uma Naidoo, the top food for a healthy brain is green leafy vegetables, including kale, spinach, and mustard greens.

Naidoo also revealed four dietary modifications that can significantly enhance brain health.

1. Eat fiber-rich foods including leafy greens, flax seeds, beans and other legumes
2. Get more polyphenols from foods like blueberries, strawberries, carrots and nuts
3. Eat foods rich in probiotics such as kefir, kimchi or yogurt
4. Add more herbs and spices to your meals, including turmeric, black pepper, and capsaicin from chili peppers.

Energy-boosting foods

On average, 20% of American adults sleep for just five hours each night, and nearly everyone is searching for ways to boost their energy levels.

Nutritionists suggest certain foods can provide an energy boost. Here are four options to kick-start your day.

1. Complex carbs: wheat bread, oatmeal, sweet potatoes and apples
2. Fiber-rich foods: berries, prunes, spinach and quinoa
3. Heart-healthy fats: avocados, olives, tofu and salmon
4. Water

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