As we age the foods we consume may help to lower the risk of heart disease and cancer while promoting cognitive health. Dietary patterns rich in vegetables, fruits, whole grains, beans, olive oil, nuts, fish and poultry are showing benefits as we age. To transition your diet to this pattern consider the following:
- Shop for colors: Stock up on fruits and vegetables in a wide variety of colors. Fill half your plate with these at meals.
- Swap: Try brown rice or wild rice for white rice in recipes.
- Cook well: Healthier cooking techniques like grilling or poaching are simple ways to cook and include fish at least twice a week.
- Eat your vegetables: Enjoy a vegetable salad topped with fruit, fish or chicken and a vinaigrette dressing.
- Curb hunger: Between meals reach for fruit, a small handful of nuts or vegetables with hummus dip.
- Savor and enjoy: Eat every bite knowing that you’re feeding your mind and body well.
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