RO HOUSE · Nourish
Longevity Kitchen
Cook well. Gather often.
Why this routine?
Make the kitchen part of your stay: familiar foods, colorful meals, and time around the table with your favorite people.
- 01
Build your meal
Include protein
Choose foods you enjoy, such as eggs, fish, chicken, beans, tofu, or yogurt. Adjust portions to your needs.
- 02
Fruit + vegetables
Add color
Bring a mix of vegetables and fruit to the table. Greens, peppers, broccoli, tomatoes, and berries offer plenty of variety.
- 03
Add flavor
Choose healthy fats
Use foods such as olive oil, avocado, nuts, seeds, and fish as part of a varied eating pattern.
- 04
Include carbohydrates
Fuel your activity
Rice, oats, sweet potatoes, and whole grains can fit around the activities you have planned.
- 05
Keep water close
Hydrate with purpose
Make drinking water convenient during the day. For demanding training or long periods in the heat, use a hydration plan suited to you.
- 06
Make it your own
Enjoy variety
Try foods such as yogurt, kefir, kimchi, or sauerkraut if you enjoy and tolerate them. Account for your group’s allergies and preferences.
- 07
Consistency over perfection
Recover + repeat
Prepare a simple meal, sit down together, eat at a comfortable pace, and leave room for rest. A vacation meal can be both nourishing and fun.