Anti Aging Diet, Seniors Diet

The general guidelines for the anti aging diet are keep your calorie consumption low, saturated fat intake down' eat plenty of vegetables, fruits and whole-grains, and cut down on salt and sugar. Secrets of Longevity |Long Life, Living longer | Aging Population problems|Effects of Aging |Anti Aging Foods |Anti Aging Vitamins & Supplements |

Following is a general guideline for antiaging diet. If you eat according to following diet plan, your body will remain fit as you age. Seniors can treat this anti-aging diet as a seniors diet. Eat fewer calories than you need so that you can gradually lose any excess weight.

1. Balanced Diet

   Eat Less

   Eating less can help older adults improve their memory, reduces the risk of heart disease and boosts cognitive ability, suggests a study published in Proceedings of the National Academy of Sciences in January 2009.

   
   Daily eat a balanced diet that is rich in dietary fiber, protein, carbohydrates, calcium, vitamins, minerals and other nutrients including vitamin D.
   Eat three to five servings of fresh fruit vegetables each day. Eat a large raw-food salad including a wide a variety of vegetables as chicory, spinach, broccoli, kale, lettuce leaves, watercress, carrot, peas, tomato, cucumber, beetroot, seeds, nuts, and other anti aging foods.

   Vitamin D & Aging

   Older people are likely to have a vitamin D deficiency due to the natural aging process and changes in lifestyle so they are at risk of developing heart disease and diabetes. They can reduce their risk by spending more time in the sunshin to boost vitamin D in the skin, a study by Dr Oscar Franco at Warwick Medical School suggests, as published in Diabetes Care Journal 2009. Foods with Vitamin D

2. Drink more water
   Drinking eight glasses of water every day will improve overall health. You will not have common problems associated with dehydration such as headaches, lack of energy, tired and lethargic sensations, hot flashes and sour joints and muscles.

3. Do not skip meals
   Consume five small meals and snacks throughout the day. You should eat something every 4 hours during daytime.

4. Limit on fat
   Avoid foods high in saturated fats (animal products such as beef, dairy products and lard) and tans-fats (cakes, cookies). These fats increase cholesterol level and weight. Note that a moderate amount of dietary fat is essential to maintain a healthy weight.

5. Eat whole grains
   Wholesome foods are higher in nutrients and lower in fat.

6. Refined or Simple carbohydrates
   Limit your intake of refined sugar, soft drinks and foods made with white flour.

7. Salt
   Cut down your salt intake. Too much salt is not good for health.Pickles, tined foods and fast foods are loaded with salt. Salt in Foods

8. Minimize stress
   and maximize your ability to handle stress by balanced healthy life-styles. Learn stress management techniques.

9. Exercise
   A nutrition loaded diet in combination with some physical activity will prevent disease and improve quality of life.