A diet for successful aging begins with nutrient dense foods. This helps maintain a healthy weight and provides vitamins, minerals and phytonutrients. It also limits the amount of added sugars, refined grains and saturated fats.
So, what should be on your plate? Here are five tips:
- Fill half with fruits and vegetables: Strive for at least five servings of fruits and veggies daily. That’s easy to do when half your plate is filled with brightly colored vegetables like tomatoes and broccoli or deeply-colored fruits like berries. Produce packs in vitamins, minerals and fiber but also phytonutrients that may help slow the aging process.
- Fill one-quarter with lean proteins: Good examples are fish, poultry, lean beef, low-fat dairy products, beans or tofu.
- Fill one quarter with whole or enriched grains: Fortified cereals, brown rice, whole wheat pasta and whole grain breads are good choices.
- Choose your drink wisely: Fluids like water and low-fat milk should be your primary beverages.
- Consider supplements: The vast majority of adults do not meet 100% of their nutrient requirements. Consider a broad-based vitamin and mineral supplement as well as antioxidants, phytonutrients, calcium, magnesium and vitamin D.
Aging is unavoidable, but by choosing your foods and supplements wisely, you can do your best to age successfully!