What you eat can be a powerful component of aging well, says Bob Greene, author of 20 Years Younger. While it may be easy to be seduced by the promises of super foods and supplements, the basics are pretty simple. Green suggests following these rules when you're deciding what to put–or not to put–on your plate.
- Cover half of your plate with vegetables and/or fruit at every meal.
- Stick to starches that are either whole grains, potatoes (not fried), sweet potatoes, or legumes.
- For protein, choose from fish, chicken or soy. Eat red meat no more than three times a month.
- Use mostly olive oil and canola oil.
- Avoid trans-fatty acids and limit saturated fat.
- Choose nonfat or 1% milk or yogurt, and vitamin D-enriched soymilk,
- Limit high-sugar or high-salt treats to no more than about 10 percent of your total calorie limit for the day (for instance, if you're eating 2,000 calories daily, treats should make up only 200 calories of that).
- Limit fried foods and soda or other sugary drinks to no more than twice a month.