If you could be promised a long, healthy life, you would probably be thrilled. New research finds there is a way — but it requires commitment and discipline to certain lifestyle factors.

Those lifestyle factors include never smoking, at least 30 minutes of physical activity per day, moderate alcohol intake, maintaining a healthy weight (less than 25 body mass index) and a good-quality diet.

The research found it was the combination of those factors that led to a longer, healthier life.

So, what should you eat for longevity and health? Foods that are high in fiber, such as whole grains, fruits and vegetables. Avoid foods high in sugar, sodium, saturated fat and refined carbohydrates.

In the study, participants were followed for more than 20 years. Those who followed four or five of the healthy lifestyle choices significantly increased their healthy life span after age 50. The most influential lifestyle choices were to not smoke and to maintain a healthy weight.

The bottom line is what we eat — or don't eat — can play a huge role in how healthy we are in our later years. Eat your veggies and fruit, have plenty of plant-based meals, and go easy on the cakes, cookies and ice cream.

Q and A

Q: Should pasta be avoided to eat healthy?

A: Pasta can certainly fit into a healthy diet — in the right portions. While traditional pasta is a "refined grain," which means that the outer coating of the wheat kernel has been stripped of some of its components, it doesn't belong in the same category as refined grain foods like doughnuts and cookies. White pasta still has a fiber and is enriched with B vitamins and iron. And if you want more fiber, choose whole-grain pasta, which packs as much as 7 grams of fiber per serving.

RECIPE

As I write this, the forecast promises a snowstorm. To me, that means one thing: Bring out the slow cooker. One of my favorites is a Slow Cooker Potato Soup from Eating Well magazine. Despite calling for light cream in the recipe, there is only 7 grams of fat per serving. Using waxy potatoes, such as red or Yukon Gold, will make a creamier soup than using the traditional russet.

SLOW COOKER POTATO SOUP

3 pounds waxy potatoes, cut into 1- to 2-inch chunks

1 medium onion, chopped

2 cloves garlic, chopped

1 1/2 teaspoons salt

1 teaspoon fresh thyme, chopped

1/2 teaspoon ground pepper

4 cups no-salt-added chicken broth or vegetable broth

1 1/2 to 2 cups light cream

Combine potatoes, onion, garlic, salt, thyme, pepper and broth in a 6-quart slow cooker. Cook on high for 4 hours or on low for 8 hours. Add 1 1/2 cups cream, and blend the soup with an immersion blender (or in batches in a regular blender) until smooth. If the soup is too thick, add the remaining 1/2 cup cream. Serves 10 (1 cup each).

Per serving: 183 calories; 4 grams protein; 27 grams carbohydrates; 7 grams fat; 21 milligrams cholesterol; 3 grams fiber; 439 milligrams sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

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