• Want a simple recipe to help fight aging? The ingredients are easy to find. The right mix of nutrients, and regular exercise, will help you to feel and look your best.

When you eat right, you’ll help get your weight under control, keep your bones strong, and prevent heart disease. It’s all about making smart choices.

Nutrition Basics

Boost Calcium & Vitamin D: This means three to four 8-ounce servings of low-fat dairy every day. If you are lactose-intolerant, eat hard cheese, or yogurt, canned salmon, broccoli, and legumes. You can also eat or drink that have these nutrients added, such as orange juice. You could also take calcium supplements. Always seek your doctor’s advice, including a bloodwork analysis, before taking any supplements.

Eat More Fruits, Veggies, Whole Grains, & Legumes: These will give you plenty of disease-fighting antioxidants. Focus on variety every day, including vegetables with different colors.

Get Plenty of Fiber:  Good sources include legumes, whole wheat pasta, breads, and cereals, oatmeal, brown rice, popcorn, and fresh fruits and vegetables.

Take a Daily Multivitamin: It can fill gaps in your nutrition. Again, obtain your doctor’s advice to ensure you are taking a vitamin appropriate for you. at lean proteins. Try foods such as skinless chicken, fatty fish like salmon (with omega-3 fats), and vegetable protein, including soy.

Cut Down on Salt: Too much salt is linked to high blood pressure. The recently-published 2015 Dietary Guidelines once again remind everyone to limit salt to 2,300 milligrams a day.

Choose Fats Wisely: Avoid trans-fats and limit saturated fats, often included in butter, margarine, processed foods, desserts, and doughnuts. “Good fats” can be found in olive oil, and some, but not all, vegetable oils, as well as in foods, such as nuts and seeds, avocados, salmon, and tuna.

Curb the Sweets: Limit sugary drinks and desserts and sweetened dairy products. They can be loaded with calories and have little nutrition.

source: WebMD