Like many women, my interest piques when I hear about the latest research on longevity. Decades of studies point to multiple factors that contribute to healthy aging, from genetics and exercise to lowering stress levels and a balanced diet.
Experts in food health, including those at the U.S. Food and Drug Administration, advise that we need a daily mix of fruits, vegetables, whole grains, lower-fat dairy, protein and healthier oils like canola and olive. To be avoided are foods high in salt, saturated fat and sugar. Maintaining a balanced diet can help ward off strokes, obesity, diabetes, heart disease and support a strong immune system. So, you really are what you eat.
Here are the top foods to incorporate into your daily meal plans:
Fruits
Nutrients: Vitamins B, C, E and K, thiamine, potassium, riboflavin and copper
Benefits: Antioxidants to fight diseases, inflammation and the risk of dementia. Boost energy, provide enough fiber to keep you regular and maintain healthy cholesterol levels
Best picks:
Berries (especially blueberries)
Oranges
Apples
Avocado
Low-fat dairy
Nutrients: Calcium, protein, B vitamins, vitamin D
Benefits: A good source of protein for bone, dental and muscle health. Yogurt, especially, may help digestion, weight management and overall gut health.
Best picks:
Plain Greek yogurt
Low-fat milk
Soy or almond milk with added calcium
Vegetables
Nutrients: Vitamins A, B, C, K, calcium, magnesium, dietary fiber, niacin, folate, riboflavin, thiamine, copper, potassium, manganese
Benefits: Nutrient-dense vegetables have antioxidants that may help fight cancer, reduce tumor growth, lower the risk of diabetes, prevent blood sugar spikes and reduce the risk of Alzheimer's
Best picks:
Spinach or kale (and anything dark green)
Red peppers
Beets
Healthy proteins
Nutrients: Fiber, folate, potassium, iron, magnesium, B-12, vitamin E, iodine, omega-3, 6 and 9 fatty acids.
Benefits: Help to reduce the risk of heart disease, high cholesterol, high blood pressure, dementia and digestive illness. Also help to restore muscle mass, protect bone health, manage weight and promote better sleep
Best picks:
Canned fish such as sardines and mackerel
Salmon
Lentils and beans
Nuts and seeds
Whole grains
Nutrients: Vitamin A, E, thiamin, riboflavin, niacin, pyridoxine, folate, iron, magnesium, phosphorus, selenium
Benefits: Help to reduce risk of bad cholesterol levels, heart and blood disease, stroke, type 2 diabetes and colorectal cancer. Also help to lower insulin levels and blood pressure and create the feeling of fullness for weight control
Best whole grains:
Brown rice
Quinoa
Whole-grain bread
Plant oils
Nutrients: Vitamin E and K, unsaturated fatty acids and antioxidants.
Benefits: Help to lower LDL cholesterol, kill harmful bacteria, boost metabolism, increase energy and reduce inflammation
Best plant oils:
Extra-virgin olive oil
Avocado oil
Sesame oil
Recipes for your health!
Kale and Feta Crustless Quiche
This healthy, low-carb recipe, adapted from Eating Bird Food is packed with nutrients. I tweaked some of the ingredients for my family's preferences.
Serves 4
1-2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 onion, diced
3-4 cups kale
1/2 teaspoon dried Italian seasoning
Salt and pepper to taste
4 eggs
2/3 cup unsweetened almond milk
Pinch of nutmeg
1/3 cup feta cheese
1/4 cup parmesan cheese
1/2 cup mozzarella cheese, shredded
Preheat oven to 400, then add oil to a skillet over medium-high heat. Sauté garlic, then add vegetables and seasonings. Cook until vegetables are tender, adding a little water to the pan. Whisk together eggs, almond milk and nutmeg in a small bowl. Spread out the mixture in a greased 9-inch pie pan, then sprinkle all three cheeses over the top. Pour egg mixture over cheese and veggies, making sure everything is covered. Bake until edges are set, about 25 minutes. Let quiche rest 10 more minutes until set. Cut into 4 slices and serve.
Berry Crisp
Delicious for dessert or breakfast, treat yourself to this yummy, healthier version of berry cobbler.
Serves 4
4 cups fresh or frozen berries
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/4 teaspoon lemon juice
1 tablespoon cornstarch
1 cup oats
1/2 cup chopped pecans
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
2 tablespoons coconut oil
Pinch of salt
Optional topping: vanilla Greek yogurt
In a bowl, mix berries with 1 tablespoon of the maple syrup, then add vanilla, lemon and cornstarch. Pour into a greased 8-by-8-inch pan. In bowl, mix oats with the remaining tablespoon of syrup, then add all other ingredients until blended. Sprinkle over berries and bake at 350 for 30 minutes until golden brown on top. Let stand 15 minutes, then serve with a dollop of vanilla Greek yogurt on top.
Quick Mediterranean Salad
There are no specific measurements for this recipe — mix and match to your taste!
Grilled salmon cut into chunks
Romaine lettuce and fresh spinach leaves
Red onion, thinly sliced
Cherry tomatoes
Feta cheese
Sliced almonds
Cooked quinoa
Kalamata olives
Salt and pepper
Olive oil and lemon dressing
Chicken and Veggie Fajitas
This dish is great with chicken or tofu since the seasonings are what give it a flavor boost.
Serves 4
2-3 tablespoons avocado oil
2 pounds boneless chicken breasts, cut into strips
2 tablespoons lime juice
1 teaspoon chili powder
1 teaspoon paprika
1 large clove garlic, minced
1 teaspoon cumin
Salt and pepper to taste
3 red bell peppers, thinly sliced
1 medium onion, thinly sliced
Whole wheat tortillas
Optional toppings: avocado slices, chopped cilantro, sour cream, salsa, shredded cheddar
Mix lime juice, garlic and all seasonings in a bowl. Add chicken, mix well and let marinate 1 hour. In a large skillet, heat 2 tablespoons oil and cook the chicken 5-7 minutes per side. Add a little water to the pan if necessary to prevent sticking. Remove chicken and set aside. Add remaining oil to the skillet and sauté pepper and onions until tender (add more water if needed). Stir chicken back into the pan until everything is warm. Serve in warmed tortillas with preferred toppings.
On days you are too busy to cook, grab a fast, nutritional boost by eating dense protein such as peanut butter, hard-boiled egg or canned fish on whole grain bread. Another quick meal is a simple smoothie with Greek yogurt, almond butter, fruit, spinach and chia seeds.
Once you start eating healthier, you'll notice an improvement in energy levels and digestion. Best of all, you might be adding years to your life.
What healthy food do you try to regularly eat? Let us know in the comments below.
