Supporting longevity has never been so delicious.
Reviewed by Dietitian Jessica Ball, M.S., RDAs we age, we lose muscle and bone mineral density, and our risk of chronic disease increases. But there are many ways to help slow down the progression of aging, especially through healthy diet and exercise. One way is by following the Mediterranean diet. The principles of the Mediterranean diet focus on eating more whole foods, like fruits, vegetables, nuts and whole grains, while eating fewer highly processed foods and less red meat, saturated fat and added sugar. It’s intentionally flexible and focuses on food groups rather than specific foods so it can be easily customized. Research shows that adhering to the Mediterranean diet can help keep you agile and feeling good—both physically and mentally—for longer.
The Mediterranean diet focuses on foods that are high in antioxidants, substances that scour your body’s cells and help rid them of free radicals, which are molecules that can harm your body over time. Some of the most commonly known antioxidants are vitamins C and E and beta carotene, which are all present in high levels in many fruits and vegetables. The Mediterranean diet also is rich in nuts and lean protein, both of which have been shown to help us retain muscle mass and reduce frailty as we age.
In this plan, we created a full week of antioxidant-rich Mediterranean diet meals and snacks specifically to support healthy aging. We set this plan at 1,500 calories per day, which is a calorie level at which most people lose weight, but we also included modifications for 1,200 and 2,000 calories per day to accommodate those with different calorie goals. As with all meal plans, this should serve as inspiration rather than as a strict guide. Feel free to make substitutions and tailor the suggestions as you see fit. Remember to eat mindfully and listen to your body’s hunger and fullness cues to truly feel your best.
Daily Totals: 1,484 calories, 81 g protein, 128 g carbohydrates, 27 g fiber, 79 g fat, 2,048 mg sodium
To make it 1,200 calories: Omit English muffin at breakfast and peanut butter at morning snack; reduce to 2 Tbsp. hummus for the afternoon snack.
To make it 2,000 calories: Add 1 orange to breakfast, increase to 2 Tbsp. peanut butter at morning snack, increase to 1/2 cup hummus at afternoon snack, and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette and 3 Tbsp. sunflower seeds to dinner.
1 large pear
1 ounce low-fat Cheddar cheese
Meal Prep Tip: Save ½ serving Chickpea Dumplings in Curried Tomato Sauce for lunch tomorrow.
Daily Totals: 1,501 calories, 61 g protein, 179 g carbohydrates, 40 g fiber, 6I’m 9 g fat, 1,451 mg sodium
To make it 1,200 calories: Omit orange at breakfast, reduce to ½ cup raspberries and omit cashews at morning snack, and omit cheese at afternoon snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1/2 cup plain low-fat Greek yogurt to morning snack, add 2 Tbsp. guacamole to lunch, and add 1 whole-wheat naan to dinner.
Daily Totals: 1,495 calories, 56 g protein, 171 g carbohydrates, 25 g fiber, 70 g fat, 1,731 mg sodium
Meal Prep Tip: Prepare 2 servings of 3-Ingredient Overnight Berry Muesli for breakfast on Days 4 and 6.
To make it 1,200 calories: Swap morning snack for 2 cups air-popped popcorn, reduce to ¼ naan at lunch, and omit almonds at afternoon snack.
To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. granola to morning snack, increase to 1 whole naan at lunch, and increase to 2 plums and 1/4 cup almonds at afternoon snack.
Daily Totals: 1,499 calories, 82 g protein, 182 g carbohydrates, 29 g fiber, 55 g fat, 1,539 mg sodium
Meal Prep Tip: Save 1 serving Avocado Pesto for snack for tomorrow. Prepare and pack Vegetarian Chopped Power Salad with Creamy Cilantro Dressing for lunch tomorrow and on Day 6.
To make it 1,200 calories: Reduce to ¼ cup cottage cheese at morning snack, reduce to 1 ounce pasta at lunch and reduce to 1 serving popcorn at afternoon snack.
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 Tbsp. chopped walnuts to morning snack, and add 1 ounce dark chocolate to afternoon snack.
Daily Totals: 1,501 calories, 78 g protein, 132 g carbohydrates, 25 g fiber, 79 g fat, 1,877 mg sodium
To make it 1,200 calories: Omit English muffin at breakfast, and omit cheese and almonds at morning snack.
To make it 2,000 calories: Add 1 large pear to breakfast, add 3 ounces cooked chicken to lunch, increase to 2 servings Avocado Pesto at afternoon snack, and add 1/2 ounce dark chocolate to dinner.
Daily Totals: 1,506 calories, 74 g protein, 161 g carbohydrates, 30 g fiber, 66 g fat, 1,121 mg sodium
To make it 1,200 calories: Omit pistachios, swap the pear for a clementine at morning snack, and omit honey at afternoon snack.
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 ounces cooked chicken to lunch, and increase to 1 1⁄4 cups yogurt and 2 tsp. honey at afternoon snack.
Daily Totals: 1,496 calories, 94 g protein, 164 g carbohydrates, 31 g fiber, 55 g fat, 1,889 mg sodium
To make it 1,200 calories: Omit English muffin at breakfast and peanut butter at morning snack. Increase to 2 servings of popcorn at afternoon snack. Swap dinner for Charred Shrimp, Pesto & Quinoa Bowls.
To make it 2,000 calories: Add 2 clementines to breakfast, increase to 2 Tbsp. peanut butter at morning snack, and add 2 hard-boiled eggs and 22 almonds to afternoon snack.
Read the original article on Eating Well.
2024-01-21T14:06:46Z dg43tfdfdgfd