Nutrition Friendly Foods for Timeless Living

By Patty Martin-Duhon, MPH, RD, LD

Who doesn’t want to be considered “timeless?” It’s an appealing concept, after all. I try to encourage my clients to eat foods that research has shown are the best for our bodies at any age. Timeless living. Age isn’t all that relevant, in other words.

As a registered dietitian working in private practice, I am often asked about foods that increase longevity and what foods help people to look and feel younger. Fortunately, more studies are showing that diet can powerfully affect longevity, and more people are seeing exciting results from simple dietary changes. It’s never too late to make positive changes. Even those already at risk from years of unhealthy eating, can benefit from improved eating habits. I see many positive changes occurring with my clients once they learn to incorporate positive dietary changes on going. They experience continual improvement with their health status, they report having more energy, and they look and feel so much better. One of my clients who successfully lost over 25 pounds at the age of 56 describes her accomplishment as “something magical.” She professes, “I am in the best shape of my life, and I am now training to become a jazzercise instructor.” She is timeless.

We all want long, healthy, disease-free lives. I want to help my clients take advantage of the most healthful and interesting foods known to increase longevity, to improve health, and to prevent diseases. Here are a few food suggestions below to help you achieve these goals:

First Things First: Eat a Balanced Diet

Eating a balanced diet consists of consuming a distribution of the three main macronutrients including energizing carbohydrates, lean proteins and good heart-healthy fats. The Institute of Medicine suggests a 45-65% range of intake from carbohydrate, 15-35% from protein, and 15-30% from fat.

Nuts Are A Must

This could be due to the protective fatty acids, excellent mineral content, wealth of phytonutrients, or the impressive overall profile of nuts as a regular part of a healthful diet. While it is true that they are high in fat, nuts have not been shown to contribute to weight gain when eaten in moderation.

The Açai Berrie Hype and Other Berries Are Just As Good

Açai berries have the highest level of antioxidants, but of course, they’re not a miracle cure. It’s not about choosing from only the top of the antioxidant list; it’s about choosing an abundance of antioxidant-rich foods daily. Strawberries, blueberries, blackberries, raspberries, and others are good choices, along with other high-antioxidant foods.

Fish Anyone?

Researchers from the Harvard School of Public Health recently weighed the risks and benefits of consuming fish. The researchers concluded that the disease risk-reduction benefits of consuming one to two servings of fish per week outweighed the potential harm from mercury exposure, possibly helping to extend healthy years.

The omega-3 fatty acids found in fish provide protective health benefits. For those who dislike fish or are vegetarians, other excellent sources of omega-3 fats include flaxseed and flax oil, canola oil, walnuts, soybeans, hemp seeds, and large amounts of leafy green vegetables.1

Lastly, Drink Water For The Sake of Beauty

Drinking plenty of fluids promotes cleansing, flushes toxins, ensures hydration, and helps maintain healthy skin, helping people look and feel younger.

1Source: Aronson, D. Nutrition for Health and Longevity. Today’s Dietitian 2009; Vol. 11,2.