Add These 5 Foods to Your Diet to Live Longer
How’s your diet? It’s probably one of the first questions a nutritionist or lifestyle medicine doctor asks when visit with a patient.
And if you don’t really know what you ate yesterday, or last week, you probably won’t be able to provide a complete picture of your diet. Plus, those little extras like after-dinner snacks, late-night treats, and afternoon-anti-hunger runs to the drive-thru are easy to forget.
If you’re trying to lose weight, maintain a healthy weight, or adjust your diet to manage a specific health condition, your doctor may ask you to keep a record of everything you eat. If your diet looks anything like the typical American’s, you’re not eating enough of the right foods. For example, only 12 percent of adults eat enough fruit (1.5 to 2 cups per day), according to the Centers for Disease Control and Prevention. And if that wasn’t bad enough, only 9 percent of adults eat enough vegetables (2 to 3 cups per day).
If you want to be healthier and live longer, you need to eat the right foods. That includes fruits, vegetables, and one other nutrient-dense food that’s good for your health. Want to improve your diet? Add these five foods to your diet to live longer:
1. Citrus fruits
Take your pick from oranges and lemons to grapefruit or tangerines. These citrus fruits are packed with vitamin C and antioxidants that help prevent and repair cell damage, strengthen your immune system, and even protect against heart disease, age-related memory loss, and certain types of cancer.
There’s more than one way to eat soy. Try cooked edamame (aka soybeans) or tofu made from soybeans. It’s standard fare for meals in Japan, where the average person lives to be about 84 years old. But it’s not eaten as much in the U.S., where the average adult lives to be about 78.
Soy contains isoflavones which help fight inflammation, prevent cancer, and limit infections. It’s also a good source of protein to strengthen bones and muscles.
Here’s an easy-to-eat vegetable. Crunch your way through a raw carrot. Add shredded carrots to a salad. Toss some diced carrots into a stew. Or eat steamed-fresh carrots as a side.
This root vegetable contains carotenoids that help protect your vision, fight inflammation, and strengthen your immune system.
4. Cruciferous vegetables
Take your pick of cruciferous vegetables to eat your 2 to 3 cups of vegetables a day. Broccoli, cabbage, cauliflower, and kale are among the most popular of these vegetables.
And they’re packed with vitamins, minerals, and nutrients that promote health, protect your brain, and prevent chronic disease.
How often do you eat fish? The U.S. Food and Drug Administration recommends eating fish 2 to 3 times a week. While there are many types of fish to choose from, salmon is a great source of protein and it’s packed with omega-3 fatty acids. Research shows the nutrient profile of salmon may help keep your brain healthy as you age, prevent heart disease, and support healthy metabolism.
You hungry? Check out our selection of Portion-Control meals, all made from fresh ingredients, and ready to eat in minutes. Many of these dishes even include carrots, salmon, broccoli, and other cruciferous vegetables.