Antiaging Nutrition Articles & Resources

7 Dietary Rules to Promote Longevity

A diet rich in antioxidants stimulates the immune system and helps protect the body from signs of premature aging. Steal from time and live by the following guidelines:

1. Eat five vegetables and fruits daily. For nutrient density, choose produce in living color--deep greens, reds and oranges as in collard greens, tomatoes and mangoes.

2. Consume plenty of beans. For low-fat protein and high-quality fiber, make legumes--dry beans, peas, lentils or tofu--the focus of your meals several times a week.

3. Get enough calcium--800 to 1,200 milligrams daily. To keep your bones and teeth fortified, count on low-fat dairy products, especially yogurt, broccoli and spinach.

4. Learn your AEC's. These antioxidant vitamins safeguard cells. Eat sweet potatoes and carrots for vitamin A, seeds and nuts for E, and greens and citrus fruits for C.

5. Get your fill of water. This is the nutrient your body needs in the greatest amount. Use a variety of liquids like diluted juices and herbal teas to achieve your quota of eight cups a day.

6. Cut back on calories. Check package labels to determine calorie content. Control portions: size does matter. Avoid empty calories--junk food.

7. Go light on fat. Decrease or eliminate saturated fats: butter, lard and bacon fat; switch to canola and olive oils.

Eat a healthy diet your whole life long! For some tasty, nutritious ideas, see Recipes, opposite.