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Build Your Plate To Slow The Effects Of Aging.
As we age, the search for that elusive magic bullet to slow the hands of time becomes more frantic. It could very well be to prevent diseases associated with an aging body or to just look better for longer.
Well, what if you could slow the effects of aging by simply building your plate the right way? Building your plate is not a scientific process, but just involves including the right portions of nutrient rich whole food on your plate, so as to elicit the benefit you wish to see.
No worries, we will explain what you need to include now, so let’s dive right in!
The Base Of Your Diet- Vegetables.
The importance of consuming enough vegetables cannot be overstated, regardless of your age. As you age, certain diseases become a very real threat, such as cancer. Vegetables are the richest known sources of anti-oxidants and various phytochemicals known to man, and all of them play a key role in removing toxins from the body, taking hold of damaging free radicals and reducing risks for oxidative stress.
The best way to ensure you get enough vegetables in your diet is to make 50% of your meals based on vegetables. Be sure to include a variety of different colored veggies, as their colors typically indicate a different composition of nutrients.
• Spinach
• Kale
• Carrots
• Lettuce
• Dark Leafy Greens
• Broccoli
• Cabbage
• Bok Choy
• Green beans
• Eggplant
• Asparagus
• Tomatoes
• Brussels sprouts
• Onions
• Cucumbers
• Okra
• Mushrooms
• Peppers
•Protein.
Strict vegetarians have it difficult in this department. Yes, there are vegetarian approved protein foods, but they scarcely are able to supply the complete amino acid profile found in various animal proteins.
Protein is an essential nutrient throughout life, especially to help slow down the effects of again, as a deficiency would compromise recovery of structural components, including skin and connective tissue.
Ensuring adequate protein consumption also helps keep you mobile well into your old age, as muscles do no atrophy and grow weaker as fast as in someone who is on a low protein diet.
If you are worried about the fat content in animal products, opt for fish, skinless turkey, or chicken. Try to fill one-quarter of your plate with high quality protein to keep your metabolism functioning optimally.
Eat More Lean Varieties
• Skinless Chicken & Turkey
• Salmon, tuna, snapper, cod, and catfish.
• Shrimp, lobster, crab, mussels, and clams.
• Lean pork
• Tofu and tempeh
• Egg whites
• Low or nonfat dairy
Eat Less Fatty Varieties
• Red Meat
• Eggs Yolks
• Cheese
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