By Alana Gold, Registered Dietitian

Looking for youth in a bottle? How about youth in a glass, as a snack or on your plate?  Yes, it’s true! Nutrition is much more than just the foods you eat to satisfy hunger—the right foods can actually help ward off the consequences of aging like wrinkles, memory loss and chronic diseases.  Wondering how to get these anti-aging super foods into your diet?  Try these Truestar tips.

Antioxidants
Antioxidants are certain vitamins, minerals, enzymes and herbs that provide the body with the protection against free radical damage.  Free radicals are byproducts of your cells normal metabolism that can attack and damage cell membranes, proteins and our cells’ genetic code, contributing to age-related changes and certain diseases. 

Diets rich in antioxidants can help prevent disease and premature aging.  The US Department of Agriculture (USDA) recently revealed a list of the 20 most antioxidant-rich foods.  In order from 1-20: Small red beans (dried), wild blueberries, red kidney beans, pinto beans, blueberries (cultivated), cranberries, artichokes (cooked), blackberries, prunes, raspberries, strawberries, Red delicious apples, Granny Smith apples, pecans, sweet cherries, black plums, Russet potatoes (cooked), black beans (dried), plums and Gala apples.

• Add colorful fruits and vegetables to your diet, as more color means more antioxidants!   Look for bright orange and yellow, red, dark green, blue and purple!  See “Color Your Plate” for more information. 
• Top your cereal with antioxidant-rich nuts such as almonds and berries or add these foods to smoothies. 
• Enjoy veggies and dip for a snack or top your favorite sandwich with sliced peppers and tomatoes. 

Calcium
Calcium is an essential element for life.  It can help prevent osteoporosis, a disease in which bones become fragile and more likely to break.  According to the Osteoporosis Society of Canada, 1.4 million Canadians suffer from this debilitating disease.  Studies show that not only can calcium help prevent osteoporosis, it may even help to reverse the disease after it has begun.  Calcium may also help lower blood pressure, fight off colon cancer and aid with weight loss.  The daily calcium requirement is:  ages 4-8 (800mg), ages 9-18 (1300mg), ages 19-50 (1000mg), ages 50+ (1500 mg).

• Calcium-rich foods include: dairy products such as milk, cheese and yogurt, calcium-fortified soy beverages and orange juices, canned salmon and sardines, vegetables such as broccoli and bok choy, almonds, sesame seeds, tofu, lentils and beans. 
• Ways to increase calcium in the diet include having a smoothie with soymilk or a cereal with milk for breakfast, a yogurt with fruit and flax for a snack and a lowfat cheese sandwich for lunch.
• Vitamin D increases calcium absorption by as much as 30%-80%. Canadians aged 19 to 50 should receive 400 international units (IUs) of vitamin D per day and adults 50+ should receive 800 IUs.  Milk is fortified with vitamin D and other sources of vitamin D come from margarine, eggs, organ meats, sardines, salmon, herring, mackerel, swordfish and fish oils.  Vitamin D is also manufactured in the skin after direct exposure to sunlight.

Essential Fats
Not all fats are created equal and should not all be avoided.  In fact, healthy fats are necessary in the formation of every cell membrane in the body. Eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA) are the components of essential fatty acids.  They are natural anti-inflammatory agents that are useful in treating and preventing heart disease, and they also help to moisten the skin (great for avoiding those wrinkles), improve bowel function and help protect and maintain healthy brain cell function.  Symptoms of depression, ADD/ADHD, schizophrenia and memory loss may improve with a diet rich in essential fatty acids and supplements.
 
• Essential fats cannot be produced by the body and therefore need to be supplied by the diet or through supplementation.
• Omega-3 fats are a type of essential fat that we need to start eating more of in our diet.  Some sources of omega-3’s are: fish and fish oil, flaxseed and flaxseed oil, hemp, walnuts and walnut oil, omega-3 eggs and soybeans. 

Soy
Soy is a protein-rich bean with numerous health benefits as we age. Soy protein helps reduce the risk for heart disease by lowering blood cholesterol levels. Soy protein also contains isoflavonoids, which have been shown to protect against heart disease and some cancers such as breast and prostate. You should eat about 25g of soy protein per day, which provides about 25 to 50mg of isoflavones.

• Try having soymilk latte’s, Anti-aging Soy Smoothies or soymilk with your morning cereal. Soy protein bars and protein powders are also available.
• Add ground soy instead of beef to your next “meat sauce” or try a tofu stir-fry for dinner. 
• Edamame is the Japanese name for green soybeans and are a side dish or snack that the whole family will love.  You can buy these nutritious beans at your local supermarket or health food store in the freezer section.

Fiber
Fiber is important in the diet throughout the lifespan but can specifically help us as we age.  Fiber helps keep cholesterol low, bowel function regular and prevents against certain cancers such as colon cancer.
 
• Choose whole grain breads, cereals, pasta and rice. A product is labeled as a: Very high source of fiber if it contains at least 6g of dietary fiber per serving; High source of fiber if it contains at least 4g of dietary fiber per serving; and Source of fiber if it contains at least 2g of dietary fiber per serving.
• Enjoy a variety of vegetables and fruits with the skin when appropriate. Have fiber-filled fruits and veggies such as carrots and apples as snacks.
• Add fiber-rich wheat bran or flaxseeds into cereals, yogurts, smoothies or baked goods. Be sure to drink plenty of fluids and increase your fiber intake gradually to give your body a chance to get used to it. Too much too soon can cause bloating, gas and discomfort.
• Enjoy vegetarian meals with beans, peas and lentils or add these to salads, soups or stews.  Try Truestar’s White Bean Salad.

Water
The body depends on water for survival. This vital nutrient is involved in every aspect of the body’s functions, including digestion and excretion, as well as absorption of important nutrients.  Water is responsible for maintaining normal body temperature, maintaining a normal acid/alkali environment in our system and for carrying waste material from the body. If we don’t get enough of it, our body won’t function at an optimal level and we may not look and feel our best.  For more information, see “Not Thirsty? Time to Drink!”

• For optimal health and energy, it is best to drink six to eight eight-ounce glasses of fresh, clean water daily. Steam distilled, reverse osmosis and spring water are the highest quality recommended.
• Always have a water bottle at your desk, in your car or with you to ensure you are drinking throughout the day.
• Thirst sensation diminishes as we age—drink before you feel thirsty!

Other anti-aging tips:

• Limit your intake of refined sugars and starches like white breads, pasta and rice. Sugar and carbohydrates cause an increase in the hormone insulin and high insulin levels over time can accelerate aging, as well as lead to chronic diseases such as heart disease, obesity, diabetes and cancer. Truestar meal plans are hormonally balanced to keep your insulin and blood sugar levels in check for healthy aging.
• Don't smoke. Smoking is the worst thing you can do for your skin and overall cellular health.
• Exercise your mind and body.
• Get adequate sleep.

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