A balanced anti aging food plan contains the nutrients that you need for optimum health.
Always try to eat in moderation, neither too much nor too little!
There are 3 essential classes of macro-nutrients and 3 essential micro-nutrients that are part of a healthy, balanced anti aging food plan.
Let's begin with the 3 essential macro-nutrients.
There are good carbohydrates and not so good carbohydrates.
A healthy diet ideally includes 10 servings of fruits and vegetables each day. Good carbs are your body's preferred energy source.
When planning your lifelong food plan select only good carbs that are slowly released into the blood stream and do not impact your blood sugar. Good carbs balance your insulin levels.
The Glycemic Index (GI) developed by Dr. David Jenkins is a guideline when determining how quickly a food triggers a rise in blood sugar. The GI is an excellent tool when you simply wish to maintain your weight and eat a healthy diet that includes carbohydrates with a medium to low glycemic index.
Not So Good Carbohydrates
When in phase 4 of Dr. Simeon's Pounds & Inches you have distanced yourself from all the bad carbohydrates.
Protect your health and continue to avoid eating those unhealthy carbs from sugar, refined carbohydrates and fat-free foods filled with high-fructose corn syrup.
Sugar is particularly nasty. It hides in so much of our food.
Like all unsavory characters it appears under many different names. Just a few of its aliases are:
As a special treat, sugar can certainly be included in your personal anti aging food plan. However, if you regularly eat carbohydrates that are not so good or foods with a high sugar content, you are causing an instant spike in insulin levels.
Sugar has rightfully earned its bad reputation. It is known for contributing to damaging organs, altering mood, hormones and appearance (as in contributing to wrinkles).
Anti Aging Secret
Satisfy that sweet tooth with the natural sweetener Stevia and only indulge in sweets during special occasions.
Chemical sweeteners should be completely avoided.
The average adult requires about 40 - 80 grams of protein daily. Your body needs protein to build and repair tissues, produce antibodies, attack infections and to form hormones and enzymes.
How much protein you include in your anti aging food plan is determined by your activity level. The more active your are -- the more protein you require.
The Western diet is prone to a very high consumption of protein. Although 40 - 80 gms of protein daily is sufficient for most adults.
Many folks consume more than 200 grams of protein daily!
To be healthy, it is important to eat the right amount of protein. Too little may restrict all the healthy work that protein does in your body. Too much may eventually ruin your health.
Animal protein is considered to be the most complete since it has all the amino acids, while plant protein does not contain all those essential amino acids.
Good sources of protein are found in certified organic chicken, eggs, fish, seafood and beef.
Natural fat is a necessity. It is an essential macro-nutrient that must be included in your anti aging food plan to maintain optimal health.
Natural fats are credited with providing you with a feeling of dietary satisfaction when you incorporate them into your food plan. There are 3 kinds of natural fat.
How often have you eaten a low-fat meal only to find yourself looking for something more to eat, within a couple of hours or less, after your meal? I personally find low-fat meals lack that dietary satisfaction.
Saturated Fat has been wrongfully blamed as a cause of obesity, just because it provides almost twice the calories of carbohydrates and protein per gram.
The benefits of saturated fat in your anti aging food plan are many. They are needed to support the production of hormones and for the proper functioning of your cells. Saturated fat improves the body's absorption of essential fatty acids and deposits calcium into your bones.
The list of benefits to your health far outweigh any concerns about calories. Your body needs saturated fat in moderation.
Saturate fats can be found in coconut oil, dairy products, eggs and butter.
Natural monounsaturated fat is healthy, but it is unhealthy if manufactured.
You can find this natural fat in olive oil, avocados, nuts and animal fat.
Your body cannot manufacture polyunsaturated fats. They are essential to your health.
There are 3 types of polyunsaturated fat
Your diet should contain equal proportions (1:1) of omega-3 fatty acids to omega-6 fatty acids.
Omega 3 fatty acids are involved in nearly every key function of the body.
Research has uncovered an unhealthy ratio, in the western diet.
Depending on the food you currently eat, omega 6 may outrank omega 3 by as much as 20:1. Omega 6 is very prevalent in processed foods.
This imbalance may be linked to a list of health problems. Heart attack, stroke, cancer, insulin resistance, diabetes and obesity are just a few of the unhealthy reactions that may occur when omega 6 dominates your diet.
It is best to avoid processed food and strive to eat whole foods, certified organic food and proteins. Too much omega 6 fatty acid may prevent omega 3 fatty acid from doing its good work. Too much omega 6 may pave the way to disease.
A healthy anti aging food plan must contain:
You have learned about good macro-nutrients and those that are not so good.
Now let's keep moving and learn about:
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