Do you want a simple recipe to combat aging? The ingredients are easy to find. The right combination of nutrients and regular physical exercise will make you feel and look your best.
When you eat correctly, you help your body control weight, maintain strong bones, and prevent heart disease. It’s all about making smart choices.
The Basics of Nutrition
Increase your intake of calcium and vitamin D
This means three to four servings of 230 grams of low-fat dairy each day. If you are lactose intolerant, eat tofu, broccoli, and legumes.
Eat more fruits, vegetables, whole grains, and legumes. These will provide you with plenty of antioxidants that fight diseases. Focus on variety each day, including vegetables of different colors.
Get enough fiber
You don’t have to look far. Some good sources include:
- Legumes
- Whole grain pasta
- Whole grain cereals and bread
- Oats
- Brown rice
- Popcorn
- Fresh fruits and vegetables
Eat lean proteins
Try foods like skinless chicken, fatty fish like salmon (which contains omega-3 fats), and plant proteins, including soy.
Enjoy a vegetarian meal a few times a week. Plant-based diets have many advantages. They are low in calories but rich in vitamins, minerals, and antioxidants.
Reduce your salt intake
Too much salt is linked to high blood pressure. The 2015 dietary guidelines remind us all to limit salt to 2,300 milligrams per day.
Choose fats wisely
Avoid trans fats and limit saturated fats. They are often hidden in foods such as:
- Butter
- Margarine
- Processed foods
- Desserts
Good fats can be found in olive oil and some, but not all, vegetable oils, such as canola, as well as in foods like:
- Nuts and seeds
- Avocado
- Fatty fish, such as salmon and tuna
Limit sweets
Limit sugary drinks, desserts, and sweetened dairy products. They can be high in calories and low in nutrients.
