Continuing with our list of foods with the right mix of calories, nutrition and taste:
Water: a person requires a minimum of 8 glasses of water per day. Water keeps your skin feeling soft, supple and wrinkle-free. It helps you maintain healthy weight reducing water weight in the body and replenishing water lost during work and exercise.
Downing copious amounts of water to stay healthy and banish wrinkles can seem daunting, but relax: 20% of our water comes from the food we eat. Foods such as watermelon, orange and cucumbers are good sources of water. We also drink a lot of fluids through the day such as soup, juice and milk which contribute to our daily H2O needs. Of course, some fluids such as coffee and colas are diuretics and actually have a dehydrating effect, while some sweetened juices can be high in calories – so beware! Humid or hot weather, vigorous exercise, sunburn caused by extended sun exposure, as well as health conditions such as fever and diarrhea cause the body to lose water rapidly; so make sure you get more than the RDA in such cases.
Milk: is rich in calcium, vitamins B2, B12 and D and helps maintain strong bones and healthy teeth as well as contribute to red blood cell growth, helping to carry much needed oxygen to body cells. Milk is especially important for women, as they are prone to osteoporosis in advancing age. If you don’t enjoy drinking plain milk try a new milkshake a day and occasionally skip the espresso for a latte. Add more foods that require milk - like cereals and oatmeal - to your diet. Another great option is yogurt, which contains friendly bacteria that aids digestion and improves the immune system.
Soya: is an excellent substitute to meat and is rich in proteins, amino acids, vitamin E and anti-oxidants. This component in soya helps the skin retain its moisture, and keeps the skin looking smooth and wrinkle-free, besides improving its elasticity. In fact researchers found in a recent study published in the European Journal of Nutrition, that a soy-based supplement actually “improved condition, structure and firmness of the skin in post-menopausal women after 6 months.” Substitute soya milk in a smoothie to give it a protein punch. Another great way to add soya to your diet is tofu. Tofu is an extremely versatile ingredient in any meal and can be used in hundreds of ways from stir frys and curries to salads and soup. It makes a perfect vegetarian substitute in typical meat-lover dishes like lasagna, burgers and quiche. (Knock the socks off your ‘meat and potato’ husband/friends/neighbors with this tofu Are-You-Sure-This-Isn’t-Veal? Parmigiana’ recipe - http://allrecipes.com/Recipe/Tofu-Parmigiana/Detail.aspx )
Essential Fatty Acids: Omega-3 and omega-6 fatty acids are known as “good fat,” and help cells to function properly, keep skin clear, prevent blemishes and reduce wrinkles.
These fatty acids are found in oily fish such as salmon, anchovies, sardines, mackerel, and to some extent in tuna. Flaxseed is an excellent vegetarian source of fatty acids and is in fact six times richer in omega 3 than fish sources. Other good sources are kiwifruit and walnuts. Flax seed and walnuts make great additions to salads and bakes (try this bread machine recipe for flax and sunflower seed bread - http://allrecipes.com/Recipe/Flax-and-Sunflower-Seed-Bread/Detail.aspx) Over-the-counter omega-3 supplements can also be used if eating flaxseed or fish doesn’t appeal to you.
Keep alcohol consumption to the minimal, stop smoking, and top off this diet of tasty yet healthy food with half an hour of daily exercise and you’ll have the best recipe to stay younger and maintain healthy weight for longer. Who says being on a low calorie, anti-aging diet means drinking boring cabbage soup or tasteless binge-inducing salads?
