Can you look young and healthy, get sick less and feel satisfied when you eat? Absolutely, and here's how to do it:
Eat real superfoods
Stick to basics when searching for the next food that is going to enhance your health. Leafy greens, wild salmon, whole eggs, berries, Chia seeds or flax will add plenty of health benefits to your diet.
Drink water with fresh lemon
You will drink more water and get the extra benefits of added vitamin C.
Eat raw nuts
If you're use to eating roasted, salted nuts, switch to whole raw nuts instead. Cutting salt out of your diet with healthy nutrition will make a difference.
Eat plain yogurt
Plain yogurt is good fat, and having it without those added sugars is a yummy way to eat your way to great health. That doesn't mean you can't add your own fruit for natural sweetness.
Eat a bagel without the cream cheese
Cream cheese is really a lot of fat (85%) and very little protein.
Eat an egg
Get more protein in your diet with eggs. You will feel fuller for longer and eat less in the long run.
Eat more herbs and spices
Herbs are full of health-boosting antioxidants. Garlic and oregano both have antibacterial and antimicrobial properties, tumeric lowers inflammation and cinnamon has been shown to lower blood pressure.
Eat bright-coloured vegetables
If you're a potato lover, replace white potatoes with sweet potatoes or yams.
Eat lots of spinach
Add spinach to just about everything you eat, in including pasta sauces, pizza and smoothies. You'll hardly taste it and you'll get that extra dose of iron and vitamins.
Eat ancient grains
Replace the rice and couscous in your diet with quinoa. And, choose grain products made with spelt, kamut and buckwheat instead of refined flours. These grains have more fibre.
Eat on smaller dishes
Plates have gotten bigger, and because we feel that we need to fill them up with food, this leads us to overeat. So, downsize your plate so that you eat the right amount.
Read labels and nutrient lists
If the food you're eating has less than 5 ingredients, and you recognize the names, then chances are you've chosen a healthy food.
Eat avocado
Replace the butter or margarine on your sandwich with avocado - a super good fat. Fat satisfies us so eat good fats to avoid cravings.
Think of meat as an accent
When planning your meal, plant-based foods should be the star. A big salad full of bright vegetables with thinly sliced chicken is a great choice instead of a quarter chicken dinner.
Drink green tea
It has more antioxidants than black.
Eat whole fruit instead of drinking juice
You will be more satisfied with less.
Use sugar sparingly
Refined sugar is the worst to consume, but don't forget that maple syrup and honey are sugar too.
Choose sea salt over table salt
Sea salt has trace minerals and should be your salt of choice, but the best seasonings come from fresh herbs or lemon.
Add more fibre to your diet
Eat beans, lentils, cereal and grains with at least 5 grams of fibre per serving to keep you fuller faster and longer.
Drink lots of water
When you feel hungry after eating, drink a glass of water. Thirst is often mistaken for hunger.
Eat carbs and protein every time you eat to keep you fuller longer.
Grant and Diane Hernden, Certified Personal Trainers and leading longevity fitness and nutrition experts, are authors of the Defy Aging System: an exercise, eating and life balance plan designed specifically for men and women over 50. http://www.AgeDefyingWorkouts.com
Check out "The Healthy Zoomer" blog by Grant and Diane Hernden. Featuring tips and tricks for Boomers/Zoomers on how to exercise smart, eat well and fit it all in: http://www.TheHealthyZoomer.com
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