Foods for Long Life and Well-Being
The time to start eating them is now.
Antioxidant "Superfoods" to Protect Your Cells and Heart continued...
As you get older, the amount of minerals in your bones decrease. Too little
calcium increases your risk for osteoporosis and, with it, disabling or
Dairy products are the best source of calcium. Choose skim milk, low-fat
yogurt, and low-fat cheese to avoid saturated fats. A single serving can
provide you with 30% of the 1,000 milligrams a day you need. You can also add
calcium to your diet with calcium-enriched cereals and orange juice. Foods such
as dark green vegetables, dried beans, and sardines also contain calcium.
Won't taking a calcium supplement do the trick? Sure, says William Hart, but
calcium-rich foods are also high in protein needed for bone and muscle
While you're adding calcium to your diet, don't forget to exercise. Your
bones will thank you later. "Calcium alone isn't enough. Add weight-bearing
exercise as well," says Hart. Take the stairs, park at the far end of the
parking lot, walk wherever you can. You'll help the calcium do its
Water for Energy and Your Skin
Most people don't drink enough water," says nutritionist Susan Ayersman.
"We need water to flush out toxins, keep our tissues hydrated, keep our
Water is also essential if you're eating high-fiber foods, says Leslie Bonci
at the University of Pittsburgh Medical Center. Water helps fiber do its
Don't stint on water just because you don't want to get up in the middle of
the night to use the bathroom, says Bonci. "Just be strategic about when
you drink it," she says. "Drinking throughout the day, and not just
before you go to bed should keep you from having to get up during the
If plain water doesn't quite do it for you, add slices of lemon, lime, or
orange for flavor without calories. Or try a sprig of mint for a refreshing
change of pace.
The Bottom Line
Don't be overwhelmed with all these suggestions. You don't need to add
everything in at once. "Make haste slowly," says Bonci. "Add a bowl
of oatmeal in the morning, replace a glass of milk with soy milk...just take it
one step at a time."
Agrees Hart: "It's simply a matter of deciding to get the foods into