For a long time now, people have been seeking a way to live longer and better. The proof that this is possible lies with Italian oncologist Silvio Garattini, who at 97 years old still maintains an incredible body and energy. Garattini does not believe in miracle products or extreme diets that flood social media; for him, the true formula for longevity is cheaper, simpler, and within anyone’s reach: move every day and eat less. In fact, in an interview with El Mundo, the expert makes it clear that the secret is not what you eat, but how much you eat. And he delivers a scientific fact: “With 30% less food, you live 20% longer.”
End meals with a touch of hunger
Forget counting calories to the millimeter or fasting for days. Garattini’s golden rule for caring for the body is to learn to stop eating at the right moment. The oncologist advises getting up from the table feeling that you could still eat a little more. Today there is a heated debate about whether it is better to have three meals or the famous five meals a day. For the doctor, this is secondary: “What matters is eating little, even if I do it five times a day; what matters is the total,” he asserts. Eating in small portions also carries an hidden advantage: it reduces the amount of contaminant substances that accumulate in the body through food.
What does Garattini eat?
To stay active at 97, Dr. Garattini revealed in his interview with El Mundo that he follows a very simple and light meal routine. In the mornings he starts the day with a glass of orange juice and sometimes some fresh fruit. At lunch, he chooses a small plate of pasta that doesn’t exceed 50 grams, though if he’s working at the hospital, he swaps it for a small cup of rice or a small piece of pizza, always accompanied by a banana. Finally, for dinner, he selects a gentle first course and adds foods that provide healthy proteins, where fish and legumes play an important role, as the expert himself acknowledges that he eats very little meat.
The myth of the five meals: Is it mandatory for everyone?
Garattini’s advice aligns with that of other nutrition experts. Professor Marcela González-Gross, president of the Spanish Nutrition Society (SEÑU), explains that the myth of five mandatory meals does not work the same for everyone. While it may be advisable for children, adolescents, or athletes (because they have smaller stomachs or expend a lot of energy), in sedentary adults eating five meals a day can be counterproductive. If we spend the day seated and eat five times, we over-stimulate insulin and increase the risk of metabolic problems. Still, according to the nutritionist, the important thing is not the number of meals but the quality of the proteins, healthy fats, and vitamins you consume, always adapted to the amount of energy you expend.
You should move daily
The second pillar of Garattini is movement. But beware: not all walks are created equal. In fact, a casual stroll while merely looking at the streets doesn’t help. The oncologist recommends walking at least five kilometers a day at a more deliberate pace in which your body truly works. “There has to be some fatigue, some shortness of breath, and an increase in heart rate,” he explains. Moreover, the expert reminds us of something often forgotten: it’s never too late to start: “Even at advanced ages, it’s better to begin a routine of movement than to remain inactive.”
