Food + Dining

Nourish and Flourish

We can’t stop the passage of time, but we can mitigate its effects on our bodies. When it comes to maintaining youthful look and vitality, what you eat can make a major difference.

By Nick DiUlio

Aging brings with it a host of potential concerns: A weakening of the skeletal and muscular structures, compromises to the immune system, an increased risk of afflictions such as heart disease and diabetes, and a drop in overall energy. But each of these problems has a solution — and in many cases, those solutions can be found in the foods we eat.

“Sometimes people look for that one magic food, but it doesn’t work that way,” says Megan Day, a cardiac registered dietitian with Cooper University Hospital in Camden. “It’s a combination of foods that will help us reach our goals and help us be healthier, feel better, and, hopefully, live longer.”

In most cases a healthy diet helps to control the speed and intensity of the body’s natural aging process while also preventing certain diseases and ailments from ever taking hold. We now know more than ever about the fundamental vitamins, nutrients, and fats that can help reduce inflammation, protect healthy skin, maintain a strong digestive system, stave off heart disease, and keep our minds sharp.

Here are a few tips on some foods that can help you age the way you should:

The Mighty Omega-3

“Inflammation is the cause of many problems in aging, from Alzheimer’s disease to heart disease to cancer,” says Dr. Lorraine Maita, a staff physician at Morristown Memorial Hospital and an expert in preventive health and wellness. Omega-3 fatty acids help ease and prevent inflammation. Nuts (such as walnuts and almonds), avocados, flaxseed, soybeans, and baked winter squash are all great sources.

Go Fish

Day likes to use the acronym SMASH: Salmon, mackerel, anchovies, sardines, and herring. “Each of these fish is high in omega-3s and has been shown to help prevent cancer, make skin healthier, improve vision, and aid in preventing memory loss,” she says.

All Those Antioxidants

Antioxidants help prevent free-radical cell damage as we age, and Chesney Blue, a registered dietitian with East Orange General Hospital, recommends people load up their diets with such foods as carrots, spinach, broccoli, kale, and sweet potatoes. Plums and artichokes are also rich in antioxidants, as are dark chocolate and coffee, although it’s best to consume only one cup of joe a day to keep caffeine intake low.

Virtuous Vitamins

Susan Kraus, a registered dietitian with Hackensack University Medical Center, encourages people to get lots of vitamin D, not only through low-fat fortified dairy products, but also through mushrooms. “A shortage of vitamin D has been linked to cardiovascular disease, muscle weakness, and diabetes,” Kraus says. For vitamin A, she recommends acorn and butternut squash, while fruits like mangoes, melons, and kiwi are rich in vitamin C. Sunflower seeds are rich in vitamin E, and brewer’s yeast, which is used to make beer, is rich in vitamin B — meaning that moderate beer consumption can be a good thing.

Positive Proteins

Protein is essential in maintaining muscle strength and skeletal integrity, both of which suffer as we get older. Kraus says a good place to start is with yogurt, tofu, and tempeh. Try adding 10 scoops of whey protein to smoothies and cereals. Finally, beans (such as kidney, pinto, garbanzo, and black-eyed), when eaten along with grains, are not only great sources of protein, but are also high in fiber and iron.

Feel-Good Fiber & Helpful Whole Grains

“Whole grains and fiber help maintain healthy bowels and bring down cholesterol, so you definitely want them in your regular diet,” says Beverley Manganelli, a registered dietitian at the Center for Nutrition and Diabetes Management at Hunterdon Medical Center in Flemington. High-fiber cereal and whole-wheat pasta should be in every kitchen. Couscous, barley, brown rice, buckwheat, oatmeal, and spelt are also outstanding sources of whole grains.

Shopping for Youth

Dietitians recommend you regularly place these items in your grocery cart:

Fresh Fruits: blueberries, strawberries, kiwi, melon, oranges, and apples.

Vegetables: broccoli, sweet potatoes, spinach, carrots, and kale.

Olive Oil

Fish: Salmon, mackerel, anchovies, sardines, and herring

Whole-grain breads

Brown or wild rice

Low-fat yogurt and tofu

Nuts: Walnuts, almonds, and hazelnuts

Whole-wheat crackers

Green tea

» Download a handy pocket-sized version of this guide to take with you when you shop