Aim for variety
Include as much fresh food as possible
Minimize your consumption of processed foods and fast food
Eat an abundance of fruits and vegetables Aim for 40 to 50 percent from carbohydrates, 30 percent from fat, and 20
to 30 percent from protein in your caloric intake Try to include carbohydrates, fat, and protein at each meal Carbohydrates
The majority of your carbs should be in the form of less-refined, less-
processed foods with a low glycemic load. Reduce your consumption of foods made with wheat flour and sugar,
especially bread and most packaged snack foods (including chips and
Eat more whole grains such as brown rice and bulgur wheat in which the
grain is intact or in a few large pieces. These are preferable to whole wheat
flour products, which have roughly the same glycemic index as white flour
Eat more beans, winter squashes, and sweet potatoes
Cook pasta al dente and eat it in moderation.
Avoid products made with high fructose corn syrup.
Reduce your intake of saturated fat by eating less butter, cream, high fat
cheese, un-skinned chicken and fatty meats, and products made with palm
Use extra-virgin olive oil as a main cooking oil (use grapeseed for high heat)
Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and
mixed vegetable oils. Strictly avoid margarine, vegetable shortening, and
all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind.
Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or
canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).
Decrease your consumption of animal protein except
for fish and high quality natural cheese and yogurt.
Eat more vegetable protein, especially from beans and legumes
Try to eat 40 grams of fiber a day. You can achieve this by increasing your
consumption of fruit, especially berries, vegetables(especially beans), and
whole grains. Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving.
To get maximum natural protection against age-related diseases (including
cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and
Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
Choose organic produce whenever possible.
Eat cruciferous (cabbage-family) vegetables regularly.
Drink tea instead of coffee, especially good quality
white, green or oolong tea.
If you drink alcohol, use red wine preferentially.
Enjoy plain dark chocolate in moderation (with a minimum cocoa content of
Drink pure water, or drinks that are mostly water (tea, very diluted fruit
juice, sparkling water with lemon) throughout the day.
Use bottled water or get a home water purifier if your tap water tastes of
chlorine or other contaminants, or if you live in an area where the water is
known or suspected to be contaminated.
A cup of oatmeal with skim milk (or milk substitute), two tablespoons of raisins, and one tablespoon of walnuts; a half cup of blueberries; a cup of green tea (or cofffee: caff or decaff)
Protein bar (180 calories or under)
Turkey sandwich with 3 ounces of breast meat, 100 percent whole grain bread (or skip the bread), red leaf lettuce, tomato, and 1 teaspoon mayonnaise; and apple or broccoli
Two tablespoons mixed nuts and 3/4 cup grapes
Three ounces of baked wild salmon sprinkled with oregano; 1/2 cup brown rice; steamed asparagus spears drizzled with olive oil; salad with 1 1/2 cups spinach eaves tossed with sliced red peppers, red onion, 2
tablespoons avocado cubes and dressing made with 1/2 tablespoon olive oil and 1 teaspoon vinegar; 6 ounces red wine.
One cup of sliced fresh peaches sprinkled with cinnamon
Diet Options (Choose one of the following for each meal)
Banana and Peanut Butter
Protein Shake or Bar
Yogurt Smoothie with fresh berries and milk (or milk substitute) and spinach
Omelet with fresh veggies and goat cheese (or other
Mueseli with milk or yogurt
Granola and Yogurt with berries
Whole grain toast with peanut butter or with egg
Lunch and Dinner Options
Spinach salad with homemade balsamic or raspberry vinagrette, egg (or other
protein such as chicken), avocado (or cheese)
Lean protein such as chicken breast, turkey breast,
fish or beans with fresh veggie or fruit
Lean protein with rice (wild is preferred) and veggies
Lean protein with quinoa or aramath
Lean protein with sweet potato
Protein Shake or bar
Rice Cake with natural peanut butter
Babybel cheese with fresh fruit/veggie
Hummus with veggies, fruit or crackers
Tortilla chips and salsa
Greek yogurt and berrries
Handful of nuts (peanuts least desirable)
Rice Cake with Almond Butter with dark chocolate chips ontop (15 chips)
Baked apples with cinnamon
One square of dark chocolate (Dove or other kind)
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