Eat Mostly Fruits, Vegetables, Nuts and Whole Grains
Be Wise About Fats
Be Wise About Wine
Here are some guidelines to get you going:
- Eat an abundant array of vegetables and fruits — and switch to whole grains. A variety of plant foods should dominate your plate. Try to have three fourths of the "real estate" on your plate occupied by fruits and veggies. They should be fresh, and ideally in season. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-gain rice and pasta products. Cut the white flour products out of your meals. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy fruit.
- Find a Great Fish Market. Eat fish two to four times a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled and baked fish cook in minutes. Avoid fried fish, the benefits of Omega 3's are lost when the fish is fried
- Olive Oil not butter. Try olive oil as a healthy replacement for butter and get rid of margarine. Use olive oil in cooking. After cooking pasta, add a touch of olive oil, some garlic and green onions, and a small handful of parmesan for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Try tahini (blended sesame seeds) as a dip or spread for bread too.
- Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread. An incredible treat is a pitted date, stuffed with tahini, sprinkled with sea salt...
- Spices replace salt. Herbs and spices make food tasty and are also rich in antioxidants and healthy aging compounds. Season your dishes with herbs and spices rather than salt.
- Limit red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions to about 4 ounces. Also be very sparing with sausage, bacon and other cured high-fat meats. Pork is the most inflammatory of all protein sources.
- Choose less and only low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Eat Goat cheese.
- Vino, Grape or Pomegranate Juice. If alcohol isn't an issue for you have a glass of wine at dinner. If you don't drink alcohol, Purple grape juice has the same antioxidant benefits as wine. Pomegranate juice is a delicious lower sugar alternative.