Road Map For Longevity
Diet
Seeing how important it is to know what is in the foods we eat, it is equally as important to know what foods to eat. Eating healthy being the number one priority makes it incumbent upon each and everyone of us to explore the knowledge and to choose the foods that will keep our bodies vigorous and vital throughout our senior years. When choosing foods, look to them having the vitamins and minerals as well as antioxidants and amino acids that will maintain a healthy body. Staying in a food pyramid of 40% carbohydrates, 40% proteins, 30% fats, and 30 to 40 percent fiber, will keep you within a healthy range. The carbohydrates should not be of the refined type. They should be from fruits, vegetables, nuts, grains and legumes. Proteins should come from lean cuts of meat with all of the fat removed, as well as poultry and fish. The fats will be derived from the proteins. Fiber will be derived from the grains, fruits and vegetables. The fruits and vegetables will also supply the needed antioxidants, vitamins and minerals. Foods should be chosen to ensure that you are getting the required amounts of the essential omega-3 that are essential for the body and reducing the omega-6 oils that can cause inflammatory conditions within the body.
A further recommendation is to add a good multivitamin and mineral supplement on a daily basis. This is something everyone should do, even if you are taking other supplements. This will ensure that you are getting these extremely necessary vitamins and minerals in the event there are not enough in the foods you eat. It doesn’t have to be the most expensive vitamin, however, find a multivitamin that contains all the antioxidants, A, C, E, beta-carotene, potassium, magnesium, calcium, B9 (folate), B6, B12, and vitamin D. Be sure that it contains the minimum daily requirements for these vitamins. It has to be taken on a daily basis. Many one a day multivitamins contain most of these, but it may be necessary to take additional vitamins and minerals, such as C, E, and calcium to increase the recommended daily allowance.
Each individual should know the amount of calories that they should use on a daily basis. For the overweight individual, determining the calories they would normally need and reducing the intake by 500 calories will able them to lose approximately one pound per week until they have achieved a desired weight. For others staying within your needed daily calorie intake will maintain a normal weight, without any fear of gaining excess pounds. Portions in the right amounts should be adhered to in order to maintain normal calorie intake.
Guide per serving
1. A half-cup of cooked vegetables.
2. A cup of salad.
3. A medium size piece of fruit.
4. A quarter cup of dried fruit.
5. Six ounces of 100-percent fruit or vegetable juice.
6. A half-cup of cooked legumes.
NOTE:
Before going on any diet, even “The Common Sense Diet”, you should discuss this with your doctor. There may be foods that you should restrict if you are a diabetic, asthmatic, or on a blood thinner, or have a clotting disorder. There may also be other circumstances that are involved.
Foods to omit in your diet
These are the foods high in omega-6 fatty acids that should be avoided or kept to a minimum of one serving daily.
1. White bread.
2. Organ meats.
3. Potato and corn chips, and all forms of chips and crackers that contain trans fats.
4. Fried foods of all kinds.
5. Foods that contain or are prepared with transfats.
Foods to include in your diet
These foods will provide an excellent ratio of omega-3 fatty acids that will help balance the amounts of omega-6 fatty acids.
1. Cruciferous vegetables such as broccoli, cabbage, kale, Brussels sprouts, cauliflower and bok choy.
2. Poultry, using the white meat, and turkey breast.
3. Green leafy vegetables. The deeper the color, the better.
4. Romaine lettuce and other lettuces. The romaine variety is higher in nutrients.
5. Fish, 2 to 3 times a week. The fish highest in omega-3 fatty acids is the Alaskan salmon. It should be baked, broiled or steamed. Other fish are mackerel, herring and sardines.
6. Other fish varieties, although not as high in omega-3 fatty acids, are excellent choices. It should not be deep-fried.
7. Look for grass fed beef when choosing meat in your super market, or it can be found online.
8. There are also eggs that high in omega-3 fatty acids and can be found in some super markets or Health Food Stores. Limit eggs to no more than 4 weekly because of their high cholesterol content.
9. All fruits, however, fruits that deep in color are the best. Include citrus fruit for their antioxidants.
10. All berries, especially, blueberries, raspberries, blackberries, strawberries, bananas, and kiwi are great sources of antioxidants. Include all fruits in your diet. They also contain fiber.
11. Beans and legumes. Help suppress hunger and can lower cholesterol.
12. Nuts, are high in protein, other nutrients, anti-aging compounds and fiber. Can help in lowering cholesterol. Limit only to a handful daily.
13. Non-fat yogurt. Contains lactobacilli, healthy bacteria found within the intestinal track.
14. Fresh herbs and spices are extremely important anti-aging foods. Use one teaspoonful of the dried variety, and 2 tablespoons of the fresh herbs.
15. Red wine. Helps raise the good cholesterol (HDL). Limit to one 5 ounce serving daily.
16. Cocoa. High in antioxidants that can lower blood pressure, and prevent clotting in the arteries.
17. Green tea. High in antioxidants. Allow 2-3 cups daily.
18. Flaxseed. Add 1-2 Tablespoons to cereals, cooked foods, cakes, muffins and shakes. They are high in omega-3 fatty acids.
Note: Have 5 to 9 servings of fruits and vegetables on a daily basis.
What are the benefits of choosing the above foods and including them in your daily diet?
1. Keeps your arteries elastic and open.
2. Prevents heart disease.
3. Prevents inflammatory conditions of the joints and muscles that are painful.
4. A preventative against Alzheimer’s disease.
5. Prevents osteoporosis and gives you strong bones and teeth.
6. Prevents diabetes.
7. Strengthens the immune system.
8. Can help prevent eye diseases such as cataracts and macular degeneration.
9. Can help depressive states and mood swings.
10. Can prevent other chronic disease that seniors may be prone to.
11. Helps keep your weight down without dieting.
12. Will help promote longevity.
You should also know what your calorie intake on a daily basis should be.
There are numerous ways in which to determine this. I can be very technical and difficult to figure out how many calories you should have daily.
Here is a simple method that is easy and will give you a ballpark figure.
***For losing weight, deduct 500 calories of the allowable amount on a daily basis.
For Women:
Sedentary: Weight X 12
Light Activities: Weight X 13
Moderate: Weight X 14
Moderate to Heavy Activities: Weight X 15
Heavy Activities: Weight X 16
For Men:
Sedentary: Weight X 13
Light Activities: Weight X 14
Moderate: Weight X 15.25
Moderate to Heavy Activities: Weight X 16.50
Heavy Activities: Weight X 18
NOTE: Activities refers to all daily activities, exercise, sports, etc.
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