Age Defying Foods

It is no secret that today’s culture is preoccupied with retaining its youth. Before buying into another beauty ointment or treatment, get back to the basics of healthy eating and physical activity.

Healthy aging starts in your grocery basket. Filling your shopping cart with nutrient-rich foods—fruits, vegetables, whole grains, low-fat dairy foods and lean meats—may help you lose weight, live longer, feel fitter and look younger.

Plant Power

Eating a variety of fruits and vegetables high in antioxidants will help you look and feel better than ever before. Antioxidants like vitamin E and vitamin C are found in plants and can help remove the free radicals in your body associated with premature aging. Make sure every meal and snack has at least one fruit or vegetable and be sure to consume a colorful variety of vegetables (especially dark-green, red and orange vegetables).

Pick Dairy Protein

A study in The Journal of Nutrition shows that incorporating a moderate amount of protein at three meals throughout the day offers many health benefits, in particular, healthy aging and weight management by minimizing muscle loss and hunger.

Everyone should eat a variety of foods each week from the protein food group. Milk, flavored milk, cheese, and Greek-style yogurt are good examples of foods with high-quality protein and eight other essential nutrients. For those with lactose intolerance, probiotic yogurt can be an important source of calcium and protein. Greek-style yogurts have nearly double the amount of protein as traditional yogurt. Additionally, lactose free milk is real dairy milk with the same amount of protein and calcium as regular milk.

Strength Train

Diet alone can’t keep gravity from taking over completely—exercise, especially strength training, is essential. Aerobic activities can relieve stress and burn extra calories, but aren’t great at building muscle. Resistance training builds muscle and prevents it from vanishing. Experts recommend 20-30 minutes of intense resistance training two-to-three times per week.

Maturing in years should be viewed as an accomplishment and health at any age is beautiful. Make eating well and being active part of your daily beauty routine.

Rebecca Turner, MS, RD, CSSD, LD