Eating healthy and avoiding foods that are bad for you can reduce your risk of heart disease, cancer and diabetes. You can improve your health, your appearance, increase your energy and sharpen your memory by just watching what you put into your body each day. Foods high in monounsaturated fatty acids, antioxidants, protein, calcium, omega-3 fatty acids, zinc, vitamin C, vitamin E and beta-carotene can help you stay young, feel young and even fight wrinkles.
Step 1
Remove the junk food from your kitchen --- chips, sweet snacks, candies, red meat, butter, syrups, bleached enriched flour, corn oil, shortening and refined starches. These foods are considered unhealthy because they contain saturated and hydrogenated fats. Some of the side effects caused by these foods include clogged arteries, indigestion and headaches.
Step 2
Stock your kitchen with healthy and anti-aging foods such as avocados, blueberries, low-fat yogurt, fresh fruits, fresh vegetables, lean beef, chicken, wild salmon, whole grains, olive oil and raw nuts and water-rich foods like watermelons, cucumbers and peaches.
Step 3
Change your diet slowly and simply. Add a small salad with your meal that includes plenty of colored vegetables. Add color to your diet with foods in hues like blue, purple, orange, yellow, green and red.
Step 4
Decrease the amount of food you eat. Do not make foods you love off-limits --- just eat smaller portions and not very often. Try reducing your intake at each meal by one fourth. Control your portions. Your meat or protein should equal the size of a deck of cards; 1 teaspoon of salad dressing or oil resembles the size of a matchbook. Your bread serving for the meal should be equivalent in size to a CD case.
Step 5
Do not eat by yourself or in front of the TV, if possible. Enjoy the company of others by sharing your meals. This slows you down and lets you enjoy the flavor and texture of your meals. Stop eating before you become full, as it can take nearly 20 minutes for your brain to catch up with your stomach.
Step 6
Add plenty of water and green tea to your diet. Limit your intake of alcohol or stop drinking alcohol, if possible.
Step 7
Eat breakfast every morning, then eat several small meals throughout the day. This boosts your metabolism and helps you feel energized. Make sure you eat five portions of fruits and vegetables each day.
Tips and Warnings
- Consult your doctor before beginning any new diet.
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