Foods That Combat Aging Part 2

- Dietary Fiber, Vitamin A, Vitamin C, Calcium, Iron: These nutrients are among those you want to see in the high range: % DV of 20% or more.

- Protein: Manufacturers must give a % DV only if the food claims to be high in protein or if the food is meant for infants and children younger than 4 years old.

- "Percent Daily Values" Footnote: The following statement must appear on all Nutrition Facts labels. "Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs." The remaining information does not need to appear if the package is too small. When the information does appear, it is the same on all products, because it is general dietary advice for all Americans.

Light, Low, Free, Lean: What's It All Mean?

The Food and Drug Administration (FDA) has established definitions and guidelines for terms that can appear on food packaging. Here's a sample.

- Free: the product contains no amount of, or only a trivial or "physiologically inconsequential" amount of one or more of these substances: fat, saturated fat, cholesterol, sodium, sugars, and calories.

- Low fat: the product contains 3 grams of fat or less per serving. the product contains 3 grams of fat or less per serving.

- Low saturated fat: 1 g or less per serving. 1 g or less per serving.

- Low sodium: 140 mg or less per serving. 140 mg or less per serving.

- Very low sodium: 35 mg or less per serving. 35 mg or less per serving.

- Low cholesterol: 20 mg or less and 2 g or less of saturated fat per serving. 20 mg or less and 2 g or less of saturated fat per serving.

- Low calorie: 40 calories or less per serving. 40 calories or less per serving.

- Lean and extra lean: when describing meat, poultry, seafood, and game, "lean" means it contains less than 10 g of fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol per serving and per 100 g. "Extra lean" means it contains less than 5 g fat, less than 2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g. when describing meat, poultry, seafood, and game, "lean" means it contains less than 10 g of fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol per serving and per 100 g. "Extra lean" means it contains less than 5 g fat, less than 2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g.

- High: means the food contains 20% or more of the Daily Value for a specific nutrient. means the food contains 20% or more of the Daily Value for a specific nutrient.

- Good Source: means that one serving of the product contains 10 to 19 percent of the Daily Value for a specific nutrient. means that one serving of the product contains 10 to 19 percent of the Daily Value for a specific nutrient.

- Light: can mean one of three things: (1) the food contains one-third fewer calories or half the fat of the reference food. If the food provides 50% or more of its calories from fat, the reduction must be 50% of the fat. (2) The sodium content of a low-calorie, low-fat food has been reduced by 50%. (3) The term describes color, texture, or another property of the food, but the label must explain the term, such as "light brown sugar." can mean one of three things: (1) the food contains one-third fewer calories or half the fat of the reference food. If the food provides 50% or more of its calories from fat, the reduction must be 50% of the fat. (2) The sodium content of a low-calorie, low-fat food has been reduced by 50%. (3) The term describes color, texture, or another property of the food, but the label must explain the term, such as "light brown sugar."

- Fresh: the FDA defines this term when it is used for foods that are raw or unprocessed. Thus "fresh" can be used only on raw foods, ones that have never been frozen or heated, and contain no preservatives. "Fresh frozen," "frozen fresh," and "freshly frozen" can be used for foods that were rapidly frozen while still fresh. the FDA defines this term when it is used for foods that are raw or unprocessed. Thus "fresh" can be used only on raw foods, ones that have never been frozen or heated, and contain no preservatives. "Fresh frozen," "frozen fresh," and "freshly frozen" can be used for foods that were rapidly frozen while still fresh.

EGG SAFETY.

Eggs are a good source of protein, low in fat (if you limit yourself to the whites), and relatively inexpensive, so it is often on an anti-aging menu. Proper handling and preparation are critical, however, especially since it is estimated that 1 out of every 10,000 eggs (about 4.5 million eggs per year) are infected with Salmonella enteritidis Salmonella enteritidis, which causes food poisoning. Because contaminated eggs do not look or smell any different than non-contaminated eggs, it isn't possible to know if any of the eggs you purchase are affected.

The notion that "free-range" eggs are healthier and produced in less cruel conditions than conventional eggs is largely untrue. In most cases, free-range egg producers keep their hens uncaged but confined to overly crowded facilities that have very limited access to the outdoors, or they are confined to cages that are larger than those used to hold conventionally raised hens. There are no government laws that regulate the meaning of "free-range," so unless you personally see the conditions under which your eggs are produced, you cannot be sure that the higher prices you pay for free-range eggs are supporting a healthier product produced in less cruel conditions.

Choosing and Preparing Eggs - If possible, buy your eggs from local producers (with a facility that you can visit). They may sell from their farm or at a farmers' market.

- Purchase eggs that are refrigerated at 40F or lower.

- Do not purchase eggs that are cracked.

- When you get the eggs home, immediately place them in the coldest part of the refrigerator (in the rear), not on the door.

- If you accidentally crack an egg before you are ready to use it, break the egg into a clean container, cover it tightly, and refrigerate it. Use it within 2 days.

- Cook eggs until the yolks and whites are firm. Do not eat lightly poached or soft-boiled eggs.

- Never eat raw eggs or foods that contain raw eggs (e.g., eggnog, Hollandaise sauce).

- Do not leave eggs unrefrigerated for longer than two hours.

MEAT, POULTRY, AND FISH.

Proper handling and preparation of meats, fish, and poultry are critical because the potential for contamination and food poisoning is high. Contamination can occur at several levels. According to the Humane Farming a.s.sociation, only a small percentage of the meat processed in U.S. slaughterhouses is tested for toxins (e.g., dioxins, PCBs, pesticides) that get into the meat supply either through the animals' feed and/or water, or through direct means (injections of antibiotics, hormones). Contamination or compromise of meat, poultry, and fish can also occur anywhere during processing, from packing and shipping to the market and finally your kitchen. Therefore, consider these important guidelines.

Meat and Poultry - Buy organically produced meat and poultry. Compared with conventionally produced items, they expose you to significantly fewer age-accelerating and disease-causing substances.

- Cook meat and poultry thoroughly and always check the temperature with a meat thermometer. Different meats and cuts have different safe temperatures, so be sure to check the cooking instructions. (See www.foodsafety. gov/~fsg/fs-cook.html for safe cooking temperatures.) Do not depend on the color of the meat to determine if it has been cooked adequately.

- Thaw frozen meat in the refrigerator, which can take eight or more hours. If you need to defrost it more quickly, place it in a sealed plastic bag and immerse the bag in a pot of cold water for an hour.

- Wash your hands with soap and hot water before and after handling raw meat.

- Marinate meat and poultry in the refrigerator. Once the food has been marinated, discard the marinade because raw juice from the meat or poultry may contain bacteria.

- Do not eat the organs (e.g., brains, livers, kidney) of livestock, because poisons acc.u.mulate in them.

Fish - Buy only fresh fish and seafood that is refrigerated or frozen.

- Frozen fish should be in a package that is transparent so you can see sign of crystals or frost. If you do, the fish has been thawed and re-frozen.

- Refrigerate or freeze fish immediately when you bring it home. You should also transport it in an ice chest in the car.

- Do not buy sh.e.l.lfish that has a strong "fishy" smell, because it may be spoiled.

- Rinse and rewrap fish when you get it home. Place it on paper towels, put it in a tightly covered container, and place it in the coldest part of the refrigerator.

- Throw away any fat drippings from boiled or poached fish, as toxins acc.u.mulate in the fat.

- Before cooking fish, remove skin and fatty tissue from the sides, belly, and along the top of the back. This is where many toxins acc.u.mulate. Mercury, however, acc.u.mulates mainly in the muscle, so it can't be removed. To minimize your exposure to mercury, choose fish that typically contain low levels of mercury (e.g., salmon, herring, sardines, anchovies, tilapia). The U.S. FDA maintains a website that lists mercury levels in fish and seafood at www.cfsan.fda.gov/~frf/sea-mehg.html.

- Cook fish and seafood until the internal temperature is at least 145F; for stuffed fish, at least 165F. (See www.foodsafety.gov/~fsg/fs-cook.html for safe cooking temperatures.)

CHAPTER 3.

10-STEP ANTI-AGING DIET.

We have loaded you up with lots of important information about how food and optimal food choices and preparation can help you fight aging. Now we're going to pull it all together into a manageable 10-Step Anti-Aging Diet Plan that's based on recommendations from leading health experts and health organizations, including the American Heart a.s.sociation and the American Diabetes a.s.sociation.

STEP 1: WATCH YOUR FATS.

As a general guideline, you should hold your total fat intake to 25 to 30 percent of calories, and no more than 10 percent of total caloric intake should be from "bad" fats-saturated and trans fats. Trans fat should be held to 3% or less. The remaining 15 to 20 percent of total calories that are reserved for fat intake should come from "good" fats- monounsaturated and omega-3 fatty acids.

Watching your fats is easy if you follow a few simple guidelines.

- If you eat dairy products, choose no-fat and low-fat varieties.

- When considering protein foods, choose fish, lean cuts of meat, egg whites, and skinless poultry. Plant-based protein is generally much lower in fat than animal foods. Choose dried beans, lentils, tempeh, peas, or tofu in place of meat.

- Use olive oil (extra virgin if you can), which is especially rich in monounsaturated fat and antioxidants, both of which protect against aging, coronary heart disease, and cancer. Use it for stir-fry or as a salad dressing. Second best choices are flaxseed, canola, and peanut oils.

- Avoid trans fats: read ingredient labels and look for the words "hydrogenated" or "partially hydrogenated" oil or margarine. Also look at the nutrition label for the amount of trans fat in a product. Even if the nutrition label says zero trans fat per serving, food manufacturers are allowed to say zero if one serving contains less than 0.5 grams of trans fat.

STEP 2: BE NUTS ABOUT NUTS.

You should be nuts about nuts, and here's why. Several very large studies that included tens of thousands of partic.i.p.ants from the Nurses' Health Study, the Physicians' Health Study, and others, found that the risk of coronary heart disease is 37 percent lower among people who eat nuts more than four times per week compared with those who never or seldom eat nuts. Experts believe the reason is that most nuts are high in monounsaturated fats, which help lower low-density lipoprotein cholesterol. Nuts are a rich source of B vitamins, which are good for the heart and brain. They also contain healthy fats, which also benefit the heart and circulation, as well as the collagen and elastin in the skin, helping it maintain elasticity and resiliency.

Because nuts are high in calories, small portions are advised. The best way to enjoy the flavor and benefits of nuts is to eat them as a snack in place of chips or another "junk" food, or sprinkle them on cereal, salad, or in stir-fry.

STEP 3: ENJOY AN ABUNDANCE OF ANTIOXIDANTS.

We've mentioned the impact that free radicals have on aging, so you need lots of antioxidants to fight off these nasty damaging molecules. The acc.u.mulated harm to cells, tissues, and organs caused by free radicals is a key contributor to aging and many diseases a.s.sociated with growing older. Great sources of antioxidants are fresh fruits and vegetables, which are generally rich in vitamins, minerals, and phytonutrients. Phytonutrients ("phyto" means "plant") are chemicals that give fruits and vegetables their color. Carotenoids, flavonoids, indoles, and catechins are just a few of the many different types of phytonutrients.

Phytonutrients and other antioxidants are especially helpful in the fight against aging and in promoting wellness. Aim to eat one or more servings daily from each of the following groups of fruits and vegetables, which are rich in phytonutrients.

- Green: dark green, leafy vegetables (romaine lettuce [skip the iceberg!], spinach, kale, mustard greens, swiss chard), green peppers, broccoli, peas, avocado, celery. dark green, leafy vegetables (romaine lettuce [skip the iceberg!], spinach, kale, mustard greens, swiss chard), green peppers, broccoli, peas, avocado, celery.

- Yellow/orange: carrots, yellow peppers, apricots, peaches, pineapple, oranges, yellow squash, pumpkin, yams and sweet potatoes, acorn squash, spaghetti squash. carrots, yellow peppers, apricots, peaches, pineapple, oranges, yellow squash, pumpkin, yams and sweet potatoes, acorn squash, spaghetti squash.

- Red: red peppers, tomatoes, blood oranges, cherries, cranberries, strawberries, red leaf lettuce, red apples. red peppers, tomatoes, blood oranges, cherries, cranberries, strawberries, red leaf lettuce, red apples.

- Blue/purple: blueberries, eggplant, raisins, plums, blackberries, purple cabbage. blueberries, eggplant, raisins, plums, blackberries, purple cabbage.

- White: cauliflower, mushrooms, turnips, apple juice, parsnips, white onions, white peaches, garlic. cauliflower, mushrooms, turnips, apple juice, parsnips, white onions, white peaches, garlic.

STEP 4: STOP INFLAMMATION WITH EVERY MEAL.

Inflammation doesn't just affect the joints and cause arthritis; it can occur anywhere along the miles of blood vessels in the body. In fact, recent research shows that chronic inflammation of the blood vessels is an important factor in aging and age-related diseases, including heart disease, stroke, diabetes, cancer, and Alzheimer's disease. A major contributor to that inflammation is the Standard American Diet (SAD).

That means you can begin to fight inflammation right now by making some dietary changes. You can also learn to what extent your blood vessels are affected by inflammation by asking your doctor to order a C-reactive protein test. The higher your value on this simple blood test, the greater your level of inflammation and your risk for these diseases.

You can slow down the aging process and reduce your risk for disease when you choose foods that fight, reduce, or prevent inflammation. Here are some tips.

- Be sugar smart. Foods that raise blood glucose levels also promote inflammation. Choose complex carbohydrate foods-whole grains, beans, lentils, fruits and vegetables, nuts and seeds- and avoid or limit your intake of sugar and sugary foods, highly processed cereals and baked goods, white rice, white potatoes, white bread, and high fructose corn syrup (found in many processed foods).

- Watch your protein. A high-protein diet can boost blood vessel inflammation, as high as 62% according to one study, and worsen coronary artery disease as well. Keep your protein intake to about 20 percent of your total caloric intake per day.

- Eat cold-water fatty fish. Fish such as salmon, herring, sardines, and tuna contain a good source of omega-3 fatty acids, which suppress the substances that cause inflammation in the body. Include these fish two or three times a week in your diet.

- Include powerhouse anti-inflammatory foods daily. Many foods have been identified as possessing anti-inflammatory powers. Make sure to include as many of them as you can in your daily diet. They are as follows: members of the Allium Allium family-onions, garlic (which also helps reduce cholesterol and blood pressure), chives, shallots; barley; beans and lentils; buckwheat; blueberries; yogurt and kefir (a fermented milk beverage); curry powder; acai fruit. family-onions, garlic (which also helps reduce cholesterol and blood pressure), chives, shallots; barley; beans and lentils; buckwheat; blueberries; yogurt and kefir (a fermented milk beverage); curry powder; acai fruit.

- Turn down the heat. Foods that are prepared using high cooking temperatures contain advanced glycation end products, or AGEs, which trigger inflammation. When preparing meats, poultry, fish, and vegetables, healthy cooking techniques include steaming, poaching, boiling, slow-cooking (in a crockpot), and stir-frying. Limit the amounts of food that you fry, broil, grill, or bake.

STEP 5: MAKE FRIENDS WITH FIBER.

It's not hard to make friends with fiber if you follow steps 3 and 4, because they include plenty of fiber-rich foods. The Inst.i.tutes of Medicine recommend the following daily fiber intake (soluble and insoluble) for adults: for men 19 to 50 years, 38 grams per day; older than 50 years, 30 grams. For women 19 to 50 years, 25 grams per day; older than 50 years, 21 grams. You can use the nutrition counter in the back of the book to help you identify how much fiber you are getting now and which foods can help you meet your goals if you fall short, as most Americans do.

The best sources of fiber are whole grains, legumes, beans, fruits and vegetables (with skins on when possible), nuts and seeds, and high-fiber cereals. If you need to increase your fiber intake, consider the following.

- Add high-fiber foods gradually. If you eat 8 to 10 grams per day now, for example, increase to 13 to 15 grams for a few days, then add another 5 grams for several more days, until you reach your goal. Too rapid an increase may cause stomach upset, cramps, or bloating.

- Increase your water intake as you increase your fiber to help your body adjust to the change and to prevent constipation.

STEP 6: HYDRATE YOUR BODY.

Pure water is essential for hydration of the skin and muscles and to promote healthy circulation and organ system functioning, especially the gastrointestinal system. Keeping yourself properly hydrated can also significantly reduce your chances of getting cancer. Studies have shown that women who drank more water (eight gla.s.ses or more daily) had less than 50% the risk of developing colon cancer and 80% less chance of developing bladder cancer than women who drank less.

The general consensus is to drink 8 to 10 eight-ounce gla.s.ses of water per day, and this is a good starting point. However, everyone's needs are different. The temperature of your environment, your current state of health, how much exercise you do, whether you are pregnant or breastfeeding, and how much water you get from your food (20% is the average) are all factors to consider when deciding how much water you need to consume daily.

You are probably drinking enough fluid if you eliminate between 32 and 64 ounces of colorless or slightly yellow urine daily. Darker urine usually indicates that you need to increase your water intake. Do not wait until you are thirsty to drink water: by that time, you may already be slightly dehydrated. The ability to identify dehydration becomes more difficult with age because the body is less able to send the brain signals that it is thirsty. To help ensure you are getting enough water: - Drink one gla.s.s of water before each meal and one between meals. These should be taken slowly, not gulped down.

- Drink water before, during, and after you exercise.

- Brighten your water with a squeeze of lemon or lime.

- If you increase the amount of fiber in your diet, you will likely need to add 1 or 2 more eight-ounce gla.s.ses of water daily.

- Subst.i.tute a gla.s.s of sparkling water for alcohol at social events.

STEP 7: OPTIMIZE YOUR PROTEIN INTAKE.

Protein deficiency is one dietary problem most Americans do not not have, but getting too much protein-and suboptimal protein-is. To this fact add another one: as you age your ability to create, transport, and break down proteins decreases. The combined result is a loss of muscle tone, the appearance of wrinkles, loss and graying of hair, less energy, joint stiffness, and a host of other difficulties. Excess protein can be converted into fat, and it also places stress on the liver and kidneys as these organs try to rid the body of unwanted by-products of metabolism. Too much protein can also cause dehydration and your kidneys to excrete calcium in urine, which increases your risk for osteoporosis. have, but getting too much protein-and suboptimal protein-is. To this fact add another one: as you age your ability to create, transport, and break down proteins decreases. The combined result is a loss of muscle tone, the appearance of wrinkles, loss and graying of hair, less energy, joint stiffness, and a host of other difficulties. Excess protein can be converted into fat, and it also places stress on the liver and kidneys as these organs try to rid the body of unwanted by-products of metabolism. Too much protein can also cause dehydration and your kidneys to excrete calcium in urine, which increases your risk for osteoporosis.

To optimize the anti-aging power of your protein intake, first calculate your protein needs: the RDA for protein for adults is 0.36 grams of protein per pound of body weight per day. Therefore, if you weigh 150 pounds, your protein requirement is 150x0.36 = 54 grams. Remember, 0.36 g/lb is an average.

- Choose lean cuts of meat from animals that were organically raised.

- Avoid processed meats, including hot dogs, smoked meats, bacon, sausages, ham, and cold cuts. These foods are usually high in saturated fat, sodium, and artificial colorings, flavorings, and preservatives, including cancer-causing nitrates and nitrites.

- Include plant-based protein in your diet. Beans, legumes, veggie burgers, tempeh, and soy-based "meats" often have just as much protein, if not more, than a comparable amount of animal protein, and without the saturated fat (soybeans do contain some fat).

- Eat protein with carbohydrates. (A turkey sandwich on whole-grain bread or tofu with brown rice are examples of this nutrient combination.) Protein takes longer to digest than carbs, so it slows down the release of glucose into your bloodstream. The result is that you will feel more energetic.

- Eggs and egg whites are a good source of protein. Some brands are from animals that have been fed fortified feed that enhances the omega-3 fatty acid content of the eggs.

STEP 8: COOK THE ANTI-AGING WAY.

It's not always what you eat but how you prepare it that can subtract years from your life. That's why you need to prepare your food in ways that do not promote the formation of advanced glycation end products (AGEs), those nasty substances that accelerate aging, cause inflammation, and contribute to dozens of diseases and illnesses. Healthy cooking methods include poaching, boiling, stir-frying, slow-cooking (crockpot), and steaming; avoid baking, grilling, broiling, and microwaving. The same holds true for meals you order at restaurants.