FOUR ALWAYS FOODS - Although the blue zones longevity hotspots were in very different parts of the world, they had similar eating patterns and lifestyles. The Always Foods are readily available, affordable, taste good, and are versatile to include in most meals. . These are the four best foods to always have on hand: . FOUR ALWAYS: 100% Whole Grains: Farro, quinoa, brown rice, oatmeal, bulgur, cornmeal Nuts & Seeds: A handful a day Beans, Legumes, Pulses: A cup of cooked beans / pulses per day F