It’s my birthday week! 🎉 Perfect opportunity to do a WOW about aging.
I’m grateful for the opportunity to age since it means I’m alive & living!
But I’d definitely like to do what I can to age optimally.
How can we stay youthful & increase our lifespan?
One factor in aging optimally is…
✨DIET QUALITY✨
A new study published in the American Journal of Clinical Nutrition, from January 2022, found better diet quality is associated with slower aging.
🫐 🐟 🍊 🥬
🫐 🐟 🍊 🥬
Study Lowdown
Data from 1,995 participants was analyzed. It was found that 3 genetic aging markers improved when people had a…
Higher intake of:
⬆️ vegetables & fruits
⬆️ nuts
⬆️ legumes
⬆️ whole grains
⬆️ low-fat dairy
Lower intake of:
⬇️ red and processed meat
⬇️ sugar-sweetened drinks
⬇️ sodium
Data from 1,995 participants was analyzed. It was found that 3 genetic aging markers improved when people had a…
Higher intake of:
⬆️ vegetables & fruits
⬆️ nuts
⬆️ legumes
⬆️ whole grains
⬆️ low-fat dairy
Lower intake of:
⬇️ red and processed meat
⬇️ sugar-sweetened drinks
⬇️ sodium
Bottom Line:
“Better diet quality was associated with decelerated biological aging.”
“Better diet quality was associated with decelerated biological aging.”
PRO-TIPS to have better DIET QUALITY:
1) Do a plate check before you eat to make sure each meal & snack has fruits/veggies in it.
2) Rinse & drain canned beans and keep them in the fridge to easily toss into salads or lunch bowls.
3) Enjoy nuts as a daily snack to get into the habit of eating them regularly.
4) Read the ingredient list for the words “whole grain” on bread, wraps, crackers, buns, pasta, etc.
5) Use the 5 + 20 rule for added sugar + sodium. Meaning: On a food label there are percentages listed for certain nutrients. When you see 5% that means “low”…20% means “high”…and anything in between is “moderate.” Aim to choose foods mostly in the “low” and “moderate” ranges for added sugar + sodium.
1) Do a plate check before you eat to make sure each meal & snack has fruits/veggies in it.
2) Rinse & drain canned beans and keep them in the fridge to easily toss into salads or lunch bowls.
3) Enjoy nuts as a daily snack to get into the habit of eating them regularly.
4) Read the ingredient list for the words “whole grain” on bread, wraps, crackers, buns, pasta, etc.
5) Use the 5 + 20 rule for added sugar + sodium. Meaning: On a food label there are percentages listed for certain nutrients. When you see 5% that means “low”…20% means “high”…and anything in between is “moderate.” Aim to choose foods mostly in the “low” and “moderate” ranges for added sugar + sodium.
PS: AGING PHRASES TO CONSIDER DITCHING
– Anti-Aging. Against aging? What? It’s a privilege to age, the alternative is death. 🤷♀️
– Grow Old Gracefully. This implies a polite & quiet process. I prefer the idea of aging with strength, boldness, and joy! What about you? 🦄
Coco Thompson says
Thanks for the tips. Be blessed and thank you for your newsletter I really enjoy it.
DJ Blatner, RDN says
You are welcome! Thank you for sharing your positivity here!! xx DJB