You probably think I’m going to make you eat kale or arrest you if you eat a piece of bread. Nope. I’ve created a food pyramid for people who LOVE food. It will help extend your longevity and promote vibrant health so you can rock like Betty White when you’re in your 90s.
I have nothing against kale. It’s a super nutritious vegetable and I enjoy eating it even though I like spinach better. Popeye had it right.
The concept of my food pyramid is that it allows you to enjoy the food you love and stay healthy without feeling deprived. It also does not require that you glug down green slime.
People who are so fearful about what they eat are not fun to share a meal with. I went out to dinner with a friend who only had one pea on her plate because she was Vegan and gluten-free. Another never hesitates to break into a lecture about Mad Cow disease if you mention the word “hamburger.”
Nothing against Veganism or other restrictive diets. Many people love and thrive on them. But if you are a foodie like me, you don’t want to be limited to only eating ice cubes. Some of these diets are lacking in important nutrients unless you are supplementing them.
I’ve had a mad love affair with food for as long as I can remember, and don’t want to cut out food groups. It’s much more satisfying to eat what you love and not feel guilty. Dining should be exciting, sensual, and utterly delicious.
But what if you have gained too much weight over the years?
You can gain weight even if your diet is super healthy. If you’re a woman over 50 who has experienced menopause losing weight can be challenging. Here’s my recipe for success.
- IT’S ALL ABOUT CALORIE DEFICIT – Americans eat too much food. Use a small plate rather than a large one and cut back on your consumption just enough so you won’t feel like you’re starving.
- Walk more – We must get off our butts and move. Working out doesn’t take off weight but a daily walk will keep you healthier overall.
- Strength training – Work out with weights or resistance bands, dig in your garden, or row a boat. Any exercise with resistance helps you maintain bone density and makes you stronger.
- Consistency – Make healthy eating and regular exercise routines habits for the rest of your life.
- Check your scale – You would be surprised how quickly you add extra weight when you aren’t keeping track of it. You don’t have to check every day, but at least once a week is a good idea.
- Consider Intermittent Fasting where you eat during a specific time window. For instance, you eat for 8 hours and fast for 16. You are essentially cutting out one meal. You may also want to “Eat Like an Italian.”
Food Pyramid for Over 50 Foodies [Infographic]
Please share my Eat Smart, Feel Good, Live Longer food pyramid if you like it on Pinterest.
It is modeled after the Mediterranean Diet
The Mediterranean Diet lifestyle originated in countries like Greece, Italy, Spain, and the Middle East. Some regions there are known to have the most centenarians living there. I love it because it offers variety, is wholesome, and doesn’t make me feel deprived. Read this article about it in USA Today
It’s not hard to follow if you simply avoid the following:
- Stay away from processed and packaged junk because it’s not “real food.” If an item has an “ingredient list” be suspicious. Practice clean eating. That doesn’t mean you can never eat a French fry again. If a bag of fries was sitting in front of me, you can bet I would dive in and enjoy every bite. I just don’t order them because they are tempting.
- Go easy on dessert. There’s nothing wrong with treating yourself to a “decadent” sweet treat occasionally as long as it isn’t your main source of nutrition. I don’t keep sweets at home because I know I would indulge. However, I wouldn’t turn down a decadent plate of Tiramisu at a fine Italian restaurant. (Especially in Italy) Don’t feel guilty if you pleasure yourself on occasion. (That sounds sexy!) Just remember that too much sugar will do a number on your metabolism especially if you are prone to Type 2 Diabetes.
The Pyramid explained
Level #1 – Physical Activity
Exercise may not be food, but it’s critically important if you want to live a long and vibrant life. When you move your body daily, it revs up your metabolism and increases your stamina. You must get up off your butt throughout the day to work off what you eat and to keep your body flexible.
Memorize this and say it to yourself as an affirmation.
Set a goal to take a stroll every day and work on increasing your step count. You don’t have to do 10,000 steps but 5-6,000 per day will significantly improve your wellness.
Caution: If you haven’t been physically active, start slow. Don’t jump into exercise without working up to it. Always get checked out by a doctor before starting ANY fitness program. Focus on safe exercises like walking or swimming after the age of 50. You don’t want a knee or hip replacement because you attempted a marathon without proper training or you fell down a mountain.
Level #2 – Vegetables
Your mom told you to “eat your vegetables” and she was right. Make vegetables THE most important food group in your diet.
Eating vegetables every day will not only optimize your health but will also make it easier for you to lose or maintain weight. Serve vegetables at every meal, including breakfast. They will fill you up and give you vital nutrients.
Vegetables provide the antioxidants, phytonutrients, and FIBER that are needed for optimal health. They naturally cleanse toxins out of your body making it unnecessary for you to spend your hard-earned bucks detoxing.
You’ll always be “regular” if you eat vegetables at every meal.
Make your meal portions 80 percent vegetables, 10% protein, and 10% whole grains. Stop eating just before you feel full.
Note: As we get older our stomachs may become more sensitive. It is easier to digest vegetables that are cooked than raw ones.
If possible, grow your own fresh, organic vegetables in your garden. If not, haunt your local farmer’s market or have a farm box delivered regularly to your door.
Flash-frozen vegetables are fine if fresh isn’t available. They’re convenient because you can dole out as much as you need and then put the rest back in the freezer.
Picking vegetables and fruit from your garden is a sure way to know it’s organic and pesticide-free. Farmer’s markets and health food stores sell organic produce but not always.
Look for these certification labels below to be sure.
Don’t muck up your healthy salad
Salads are nutritious until you screw them up with store-bought dressing.
Bottled dressings are notoriously high in calories. They also contain sugar, artificial ingredients, and too much salt. All you need to do is sprinkle a few drops of quality extra virgin olive oil on top of your greens with either a squeeze of fresh lemon or a sprinkle of vinegar. You can also add mustard, herbs, sea salt, or pepper for flavor. If you like a creamy dressing, mix in a small dollop of plain Greek Yogurt or Ricotta.
Fermented food will keep your gut healthy
Fermented vegetables like sauerkraut, pickles, tempeh, miso, and Kim Chi, contain natural probiotics that will aid your digestion and add healthy immune-building bacteria for gut health. Other foods like Kombucha, yogurt, kefir, and sourdough are fermented as well.
Powerhouse vegetables
Super nutritious and immunity-boosting vegetables include asparagus, fennel, beet greens, green and red cabbage, Bok choy, kale, broccoli, kohlrabi, Brussels sprouts, cauliflower, celery, onions, chives, tomatoes, cucumbers, turnips, Zucchini, and mustard greens. Make your salad or vegetable plate look like a rainbow by mixing in as many colors as you can.
Just a warning: Cruciferous vegetables are amazingly good for you but can cause digestive issues when you are older if you have a sensitive tummy. Substitute them with easier-to-digest veggies like carrots, zucchini, eggplant, bok Choy, and cucumbers.
The type of lettuce you eat matters
Nix blah iceberg lettuce and toss your salad with romaine, red leaf, green leaf, butter, mustard greens, kale, spinach, chicory, parsley, Chinese cabbage, collard greens, mesclun, dandelion greens, endive, arugula, or escarole. If you can grow your own, even better.
Peppers are antioxidant-rich
Add varieties of peppers to your salads, stews, and other dishes. These may include red, green, yellow, and purple bell peppers as well as hot peppers. (if you can stand the heat) They especially taste good roasted with a little olive oil.
Level #3 – Fruits, Beans, and Legumes
Fruit
Most fruits contain important antioxidants and nutrients, but also natural sugar so go easy on them. Watermelon and tomatoes are rich in lycopene which helps prevent cancer and other degenerative diseases. Bananas contain magnesium and help control blood pressure. The antioxidants in fruit are pro-aging.
Instead of juicing, it’s better to eat your fruit in its natural state
When you juice, the fiber is removed and what’s left is mostly sugar. It’s healthier to eat your fruit whole. The fiber that comes from fruit will keep you regular, which is important as you age. A dentist friend of mine told me it’s important to chew your food rather than drink it for better digestion.
Read about why you may want to rethink juicing here.
Beans and Legumes
Beans and legumes provide FIBER, calcium, and protein which are ultra-important as we age. Eat some every day. If you’re visualizing the fart scene in Blazing Saddles, don’t worry. Once your body gets used to eating beans and legumes, unexpected toots won’t be a problem.
If you cook legumes with a couple of bay leaves and a piece of kombu seaweed it will help you avoid getting gas. You can find kombu at some health food stores. Soak it for 10 minutes and then throw away the soaking water. Do not use it if you have issues with hyperthyroidism. Mixing legumes with whole grains in the same meal may also cause gas and bloating.
Another way to avoid getting gas from eating beans is to eat only one protein per meal and avoid eating potatoes with them. Don’t eat beans within 2-3 hours of eating a sugary treat or fruit.
Try this healthy garbanzo bean salad. It’s my go-to potluck dish and always a big hit with vegans.
Level #4 – Seeds, nuts avocados, whole grains, and potatoes
Seeds, nuts, and avocados
I adore fresh avocado and eat it practically every day. I also love almonds and other nuts. Pumpkin and sunflower seeds are wonderful when you sprinkle them on your salads. Nuts and avocados contain healthy fat, omega-3 fatty acids, and fiber that help prevent disease.
As we get older, we have to watch out that our teeth don’t crack from eating nuts. You can either soak your nuts or eat softer varieties. I found that eating nut butter is yummy but because it’s so concentrated, it gives me a stomachache.
Almonds provide calcium that’s necessary for healthy bones.
Caution: even though nuts and avocados are high in nutrition, they are also high in calories, so don’t overdo it. I often buy mini-avocados and 1/2 of one on Avocado Toast to reduce the calories. You can buy handfuls of almonds at stores like Trader Joe’s or put a daily portion in a snack bag to avoid eating too many at a time.
Whole Grains
I bet you’ve been told by the food police that it’s bad to eat bread or other flour products that contain gluten.
The fact is that only 1% of the population has Celiac disease and needs to be on a gluten-free diet. However, some people have other stomach issues. If that’s YOU, it’s important to make an appointment with a Gastroenterologist first to find out if you need to be on a gluten-free diet. If you stop eating gluten BEFORE you see your doctor, it will be hard to get an accurate diagnosis.
Whole grains are high in fiber, vitamins, and minerals. Freshly baked bread is a staple in most European countries like Italy, Spain, and France and is particularly healthy when it’s made with wild yeast and no sugar. It isn’t called “the staff of life” for nothing.
American wheat isn’t the same as it was a half-century ago. Food manufacturers have hybridized flour and processed yeast to make bread rise better. That’s what’s been causing the high rate of gluten intolerance in the world, especially in the U.S. If you make your own bread, purchase high-quality flour. Try using a starter culture to create wild yeast instead of instant or quick yeast.
Did you know that bread only molds when sugar is added?
Sugar is not a necessary ingredient when you make bread. If no sugar is added, you can leave a freshly baked loaf of bread wrapped up on the counter for at least two weeks and never see any mold.
Other healthy grains include brown rice, buckwheat, barley, bulgur, (cracked wheat) millet, oatmeal, quinoa, farro, spelt, corn, teff, sorghum, oats, rye, barley, and triticale. If you are sensitive to wheat substitute wheat products with less irritating grains. You can make pizza with a cauliflower crust, an eggplant slice, or a Portobello mushroom top.
Leaky gut and other digestive issues
People who have taken large doses of antibiotics may develop a fauna and flora imbalance in their bodies and suffer from candida, (yeast infections) leaky gut, IBS, or other stomach ailments. These conditions are worsened by eating grains that contain gluten. However, foods rich in probiotics will help heal leaky gut and are less expensive than probiotic supplements.
For most people, whole grains provide fiber, iron, and other nutrients that are necessary for good health. When purchasing bread, look for stoneground-sprouted organic wheat as the first ingredient or try gluten-free flours like amaranth, buckwheat, millet, and oat. (non-contaminated), Other healthy grains include cornmeal, brown rice, quinoa, and popcorn. I love sourdough because it is fermented and gut-healthy.
BEWARE of some foods marketed as GLUTEN-FREE and/or VEGAN-friendly because they may not be as healthy as you think!
“Gluten-free” and “vegan friendly,” as well as packaged food substitutes are often notoriously high in starch and may contain chemicals. Read food labels carefully. Gluten-free flour may also become contaminated in the store. For this reason, don’t purchase gluten-free flour from bulk bins if you’re gluten intolerant. Also, be aware that gluten-free flours must be blended carefully, or they will turn into sugar and mess with your metabolism.
It’s a wonder how we Baby Boomers survived eating Wonder Bread.
Potatoes
Spuds have earned a bad reputation among those who promote the low-glycemic diet. However, potatoes are one of America’s favorite comfort foods and contain many healthy nutrients including potassium. Enjoy eating potatoes but be careful not to slather them in butter, sour cream, or ketchup, and don’t deep-fry them in fat. I love small fingerlings or Yukon Gold potatoes because they taste like they are buttery on their own. Sweet potatoes and yams are super nutritious and should always be included in your diet.
Did you know that potatoes originated in Peru where they have over 3,000 varieties? They were brought over to Ireland where they became popular.
Protein
Protein is essential as we age. The current recommended dietary allowance for women older than 70 years is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. Eggs, seafood, dairy, poultry, and other meats help to prevent sarcopenia (muscle loss) and maintain energy balance, assist with weight management, and optimize cardiovascular function.
Level #5 – Eggs, Fish, Dairy
Cheese and Yogurt
In case you didn’t know, Velveeta is not real cheese, and sugar-infused flavored yogurts with artificial food coloring are not real yogurt. They are. . . pardon, my French. . . crap. High-quality aged cheeses and plain Greek yogurt provide calcium that will prevent osteoporosis. Yogurt, kefir, and some aged cheeses contain active probiotic cultures that will help maintain your body’s flora and fauna balance. If you’re a cheesehead, don’t feel guilty but eat cheese in moderation or go low fat to avoid extra calories.
Eggs
Eggs are the perfect protein. When you purchase them at a store, make sure they haven’t been injected with antibiotics or hormones. Three of my siblings, even one who lives in a big city have had chicken coops in their yards. You can’t beat the taste and quality of a truly free-range egg. Even though some diet gurus tout only eating egg whites, the yolk contains the bulk of an egg’s nutrients.
Fish and Seafood
The absolute most healthy diet in the world is pesco-vegetarian. (meaning fish is the only meat source)
Fresh untainted seafood that doesn’t contain mercury has many heart benefits. Go WILD literally and avoid farm-raised or contaminated seafood products because they aren’t as nutritionally rich. Fresh non-contaminated fish provide iodine that will keep your thyroid in balance. Fatty fish like salmon, mackerel, and sardines are excellent sources of Omega 3 Fatty acids which are necessary for heart health.
Tuna doesn’t have to be boring either. Try Italian-style tuna in a jar with olive oil. It is to die for.
Even Former President Bill Clinton, who went “vegan,” several years ago, is said to eat salmon once a week to avoid becoming protein deficient.
Level #6 – Red Meat, and Poultry
Meat and Poultry
Human beings, as a species, are omnivores. (Our prehistoric ancestors ate vegetables, fruit, and hunted and consumed meat)
What’s happened is that as we’ve evolved, the proportions of vegetables, fruit, and the meat we consume have changed. Since we no longer need to hunt for meat, it’s easier to obtain. Americans have become “meat and potato heads.” In contrast, people in Mediterranean regions typically use small amounts of meat or seafood in their meals. A dish of spaghetti with giant meatballs is a rarity in Italy and is purely an American adaptation.
Years ago, I was traveling cross-country on Route 66 and we stopped at a restaurant in Amarillo, Texas. The restaurant was offering a 32oz steak because everything in Texas is big. Anyone who finishes off a steak like that is priming themselves for heart disease. The recommended protein allotment for a woman or a man should be the size of that person’s palm. (About 3 – 5 oz.)
There’s nothing as American as a juicy burger
A burger itself isn’t bad if it comes from a grass-fed cow and doesn’t contain hormones or antibiotics. It’s also what you put on a burger that can sabotage its health value. As Americans, we add a white-flour bun that has zero nutrients and turns into sugar in our bodies. Then, we slather it with Miracle Whip, Ketchup, processed cheese, or Thousand Island dressing.
Suddenly your lean little burger becomes a super-sized meal of over 1,000 calories. Other lean meat alternatives that make delicious hamburgers include ground bison, elk, venison, turkey, or salmon. Or order a veggie burger. I had an insanely yummy veggie burger at a restaurant that was made from portobello mushroom and you could barely tell it was all plant-based.
Stay far away from processed hot dogs, sausages, and deli meats. Make sure the meat is aged without chemicals. (Like they are in Italy) In and Out Burger (a fast-food chain that’s mainly in California) serves fresh beef and you can order it “protein style” without the bun and wrapped in lettuce.
The sweet factor
We all love a treat occasionally, but some desserts are better than others.
Dark Chocolate
For many women, chocolate is “medicine” but not all chocolate is equally healthy. Dark chocolate with over 70% cacao is a true super-food. The flavanols in dark chocolate help lower blood pressure and aid in vascular function. Raw Cacao improves cognitive function, provides UV protection for the skin, and makes it softer! However, dark chocolate is also high in calories. Limit your portions to 1-2 small squares a day.
When you purchase dark chocolate, read the labels. Some manufacturers use child slave labor. (Unfortunately, that still exists) Look for organic-fair-trade brands. Make sure it isn’t processed with alkali, which can be harmful. Milk chocolate has fewer health benefits and usually contains more sugar.
Consumer Reports has recommended Trader Joe’s dark chocolate with 70% cacao and that’s what I often buy. Lindt or Ghirardelli Dark chocolate is also excellent.
Sugar
As I mentioned before, enjoying a decadent dessert occasionally makes life fun. Just keep in mind that sugar, especially high fructose corn syrup, is an ingredient you want to avoid. When you eat it all the time, it may feed cancer, mess up your metabolism or cause obesity.
If you want dessert, go for homemade apple or berry pies, Italian cheesecake, gelato, dark chocolate, or sorbets. Stay away from sweets that contain artificial colorings and flavors.
Nix artificial sweeteners
It’s better to have a “spoonful of sugar,” honey, maple syrup, or stevia than a sugary concoction made up in a lab. Put “real” whipped cream on your homemade ice cream rather than eat a chemical version of it. Use half & half or milk instead of sweetened coffee creamers. You can also try soy, almond, oat, or coconut milk but check to see if sweeteners or other chemicals have been added first. They usually are. Be aware that plant-based milk is highly concentrated and can cause stomach issues.
A holistic doctor I know says that you may be getting too much of a good thing if you drink large quantities of it, especially if you are making a smoothie.
I repeat. Read food labels carefully.
Avoid the following sweeteners that you may see on food labels
Alitame, aspartame, cyclamate, Dulcin, Equal, Glucin, kaltame, mogrosides, neohesperidin, dihydrochalcone, neotame, NutraSweet, Nutrinova, phenylalanine (A phenylalanine warning can alert you to hidden Aspartame), saccharin, Splenda, sucralose, Twinsweet, Sweet N Low, Sweetmyx, and acesulfame.
If you can’t pronounce it, don’t eat it.
Level #7 – Stay hydrated with pure mineral-rich water
Water is life and the best anti-aging cleanse there is. Staying hydrated is especially important, as you get older and dehydration could cause you to faint. That doesn’t mean you have to drown yourself drinking buckets of it. Always keep a bottle of water with you, especially when you are out and about.
Instead of spending money buying fancy bottled water, you can filter your water using an inexpensive pitcher with a filter. Also, using a reusable water bottle will save the environment from excess plastic bottles. I also keep a large Stanley 40 oz drink container in my car because it is insulated and easy to drink from which I rinse out frequently so it doesn’t grow bacteria.
It’s better for the planet to carry a reusable water bottle rather than a plastic throwaway. I recommend a wide lip and insulated water bottle that is easy to carry when you are walking or hiking.
A big trend right now is to drink alkaline water.
The jury is out on the benefits. The truth is, it’s not necessary and is often expensive. An easy, cheap, and natural way to raise the Ph in your water is to squeeze in a little fresh lemon or lime juice. That way you won’t have to buy an expensive alkaline water system. As a bonus, the citrus will give you a natural dose of Vitamin C.
A word about lemons. I adore lemons and love to add them to my food and water occasionally. However, if you drink lemon water every day, it can take a toll on your teeth. As we age, our teeth become more sensitive, so don’t overdo it.
Flavored bottled waters often contain sugar and artificial colorings.
Again, read the labels.
Make your own tasty “spa” water by adding sliced lemons, limes, grapefruit, oranges, or cucumbers, and serve it in a beautiful water dispenser.
People who live in the world’s longevity hotspots (Italy, Greece, Costa Rica, etc.) drink pure mineral water from mountain springs. Some of it is filtered through the volcanic soil. It contains elements that improve bone health like silicon, calcium, and magnesium. Two outstanding and award-winning mineral waters are Gerolsteiner from Germany and San Pellegrino from Italy.
Ban soft drinks from your life
The soft drinks we grew up with like Coke, Pepsi, 7-up, etc. are loaded with sugar or unhealthy sugar substitutes. So are many sports drinks. Energy drinks can be heart attacks in a can. They have contributed to the rapid rise of type 2 diabetes and metabolic diseases. Don’t buy into their snappy advertising.
Only purchase soda pop to take the corrosion off your car battery.
Level #8 – Wine, tea, and coffee
Mama’s gotta have wine
People have been drinking wine for thousands of years and it’s frequently mentioned in the Bible. For those who live in the Mediterranean region, wine is served daily for lunch and dinner.
Most centenarians say they drink a glass of wine or have a daily cocktail, but moderation is the key. Women should only drink one 5 oz glass of wine per day and men two 5 oz glasses. If you have ever lived with an alcoholic, you know it’s not fun. Alcoholism, drug abuse, and smoking are excellent ways to die young.
But a little wine is fine in most cases
Red wine contains resveratrol, which is an anti-aging antioxidant. A Pinot Noir in the Finger Lakes region of upper state New York is said to have the highest amount of resveratrol. If you don’t drink alcohol, then don’t worry about it. Foods that contain anti-aging resveratrol include peanuts, pistachios, grapes, grapes, blueberries, cranberries, and even cocoa and dark chocolate.
Beer
Beer contains silicon, which is excellent for bone health. A nurse I met told me it’s also good for the kidneys. However, don’t drink a six-pack unless you want to deal with a big beer belly.
Soothing and healing tea
Tea contains antioxidants that are anti-aging and are known to extend longevity. It’s good for your bones, stimulates your metabolism, and protects your immune system. No wonder English Royalty has enjoyed long healthy lives.
Be careful when you purchase tea because some brands contain heavy metals. Art of Tea, based in Los Angeles, is a tea importer and wholesaler that sells organic, high-quality teas and gift items. They have a huge variety of blends to choose from.
If your blood pressure is high, drink 3 glasses of hibiscus tea per day. It works!
Coffee
Not all coffee is alike, and it depends on your preferences and how you want to brew it. I prefer whole beans as opposed to ground coffee and use a coffee grinder so it’s always fresh. You also want to make sure your coffee is free from contaminants.
A simple way to make it is by using an expresso pot like most Italians do. You could also go high-end with a siphon brewer like the Siphonysta. (Watch my review on YouTube) I also like a good French Press. (Watch my review on YouTube)
Like tea, coffee contains antioxidants. It helps improve your mental capacity and metabolism and will help you lose weight and lower your risk of type 2 diabetes, Parkinson’s, cirrhosis of the liver, cancer, and even stroke. Cold-pressed organic coffee is especially tasty and chemical-free.
It is best to purchase organic free-trade brands if possible.
BONUS Level – The Italian Secret to Longevity – Olive Oil
Olive oil is a staple of the Mediterranean diet and its most famous longevity secret
Extra virgin cold-pressed olive oil is heart-healthy and will even soften your skin. Use it for salads and drizzle it lightly on vegetables. Extra virgin olive oil is not heat resistant so don’t use it for cooking. Instead, try grapeseed or coconut oil. Look for olive oil that is not green but has an amber color. Trader Giotto’s (at Trader Joe’s) is outstanding but also imported Italian and Mediterranean Brands.
Go easy on the quantity of olive oil that you use. Even though it’s healthy it’s high in calories. Use it instead of butter or margarine whenever possible. Other healthy cooking oils include walnut, almond, pumpkin, avocado, hemp, hazelnut, tea seed, and red palm oil.
Read How to Use Cooking Oils by Chef Gerard Viverito here.
Why some healthy snacks are not as healthy as you think
Health food stores are stacked with what they market as healthy snacks. But don’t let them fool you. Some contain a long list of suspicious ingredients. Just because the label says, “health food” doesn’t mean it’s “real food.”
Protein powder
You should be very wary of so-called “diet” foods but there are times when a good protein shake comes in handy. It is also a good option if you don’t have time to make breakfast or have health issues that require liquid nourishment. Still, you need to be careful about what brands you choose.
It’s best to go with an organic raw protein like pea protein as opposed to soy as some people are sensitive to it. Soy can also mess with your hormones.
Women over 50 should also be careful if a protein powder contains iron as too much can cause problems with women who no longer menstruate.
I like SunWarrior Classic Plus Vegan Protein Powder because it’s low in iron, soy-free, and tastes great.
14 Easy and Tasty Tips to Reduce Calories in your Meals
- Make sure to always skim the fat from homemade soup and stew recipes. Place 1/2 of the pot over a hot flame. This will push the fat to the other side of the pot, where it’s cooler. Skim the fat with a wide spoon. Another way to do this is to put the pot into the refrigerator for about an hour until the fat rises and hardens at the top. Then, discard it.
- Also, drain the fat after browning meat before adding it to vegetables in a frying pan.
- Saute vegetables in stock, wine, or water along with fresh herbs instead of using butter or oil. Just add about 1/2 inch of liquid and cook until the veggies are just tender. (Usually about 2-3 minutes). When broiling or baking meat or poultry, use chicken or vegetable stock to cook it instead of butter.
- When eating canned fish such as salmon, tuna, or sardines, make sure that it has been packed in water instead of oil.
- Take the skin off the fish before cooking.
- Reduce the portion size of meat in a recipe to about 3-4 oz rather than 8 oz per serving.
- Trim the fat from meat before cooking and poultry after cooking and before eating.
- Reduce the amount of oil used for stir-frying to no more than 1 Tablespoon for every 4 servings. Use either a non-stick pan or a seasoned cast iron skillet. You can also make your own homemade cooking spray by filling a spritzer can with olive oil.
- Use lemon and fresh herbs for seasoning rather than packaged blends that may contain msg or too much salt.
- Salt food after it’s cooked rather than during the cooking process.
- Substitute yogurt (preferably sheep or goat milk) instead of sour cream or cream cheese.
- Reduce the oil in salad dressing by replacing 1/4 of the amount of chicken stock, tomato juice, lemon/lime juice, or nonfat yogurt.
- Cut a number of nuts used in a recipe and make sure to toast them first for more flavor.
- Cut sugar or other sweeteners by 25 % when making food from a recipe.
- Eat foods that are high in water content like non-creamy soups, fruits, and vegetables as they will fill you up with fewer calories.
Rather than “dieting” which rarely ever works, implementing these simple and easy tweaks to reduce calories in your meals will help you lighten them up in a way that you will never feel deprived. In many ways, your food will be even more flavorful and you’ll have fewer problems with digestion.
Most living centenarians eat a Mediterranean-style diet
The Mediterranean diet popular in Italy, Spain, Greece, and the Middle East, is rich in vegetables but is balanced with whole grains, beans, legumes, and small portions of meat, poultry, or seafood.
Pure vegetarians and vegans generally have lower body fat and stay healthy. However, if their meatless diet is not diligently managed, they may become deficient in important vitamins, minerals, and protein necessary for optimal health. Most vegans require supplements to make up for these deficiencies, which can be costly or cause other health issues.
In conclusion:
Eat and enjoy “real food” as long as it’s right for YOUR body. Be aware of portion sizes when you eat a meal. If you’re the President of the Clean Plate Club, like me, use a salad plate instead of a dinner plate. That way there’s no need to go on a diet and you’ll never feel deprived.
When you eat smart you’ll save a ton of money, stay healthy, and it will keep you moving and grooving for a long, long time.
Eat well, live long, and stay healthy!
This post was last updated on 8/2023.
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I agree with everything in moderation. I can’t give up my ice cream but I need to not eat it all the time. Carol
Moderation is the key. There’s no need to have to deprive yourself of the things you enjoy in life. Life is meant to be enjoyed. As long as you eat lots of veggies, drink enough water and avoid overly processed and artificial ingredients you should be fine. Indulge every once in a while and love every minute of it.