The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, oily fish and fresh fruit and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

Avocado
This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

Berries
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

Cruciferous vegetables
The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact.

GarlicEating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

Ginger
This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

Nuts
Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.

Soya
Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer's disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all.

Whole meal pasta and rice
Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

Watermelon
Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

Water
Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.
Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.


Scientists at the USDA have developed a rating scale that measures the antioxidant content of various plant foods. The scale is called ORAC, which stands for Oxygen Radical Absorbance Capacity. They discovered that a small group of "super foods" have up to twenty times the antioxidant power of other foods. It is recommended that one eat foods containing at least 3,000 ORAC units a day, which is not difficult, since 1/2 cup of blueberries contain 2,400 units.





Articles Source: http://www.womenfitness.net/anti_aging_food.htm

Low-calorie chocolate dessert recipes for 100 calories or less.
Satisfy your cravings with these tasty chocolate indulgences. There’s no need for guilt because each one of these healthy chocolate dessert recipes is just 100 calories or less. Chocolate also delivers heart-healthy antioxidants.

Chocolate-Covered Brownie Bites 
Dip bite-size pieces of brownie into melted chocolate for an easy treat to satisfy your chocolate craving.

Chocolate & Nut Butter Bites
Sweet satisfaction in seconds.

Quick Mini Chocolate Cheesecakes
Here we stir a little melted chocolate into ricotta cheese for a cheesecake-like topping for chocolate wafer cookies.


Thick & Rich Hot Cocoa
Rich, creamy and thick enough that you may want to scoop it with a spoon, this European-style drinking chocolate is something different from the usual hot cocoa. Serve it in a demitasse or espresso cup for an elegant treat.


Peanut Butter & Pretzel Truffles
These peanut butter-pretzel truffles satisfy your craving for something sweet and salty.


Frozen Chocolate-Covered Bananas
Kids will love dipping bananas in melted chocolate and rolling them in coconut to make this tasty frozen treat.


Chocolate Nut Bark
Use your favorite combination of nuts to make this quick and easy chocolate nut bark.


 
Bittersweet Chocolate-Orange Truffles
While orange adds an exotic note, much of the flavor of these simple yet sophisticated candies comes from the chocolate, so choose a semisweet or bittersweet with a flavor and level of sweetness you enjoy. The recipe makes a big batch of truffles - plenty for gift-giving. Although they should be stored in the refrigerator, they're best served after sitting at room temperature for about 5 minutes.

Bon appétit.......



Articles & Images source: www.eatingwell.com

This another 5 of 10 Tips to help you eat well for your life, keep reading.....


Tip 6: Be a Savvy Shopper

One of the best ways to make healthy cooking a breeze is to be a smart shopper. That starts with planning meals and making a detailed shopping list grouped by the layout of your supermarket before you head to the store. It makes your trip much less stressful (not to mention faster) if you don’t have to backtrack when you’re already at the register because you realize that you forgot the carrots. Concentrate your shopping in the outer sections of most supermarkets—produce, seafood, meat and dairy departments—where the healthiest and least-processed ingredients tend to be. In the freezer section, head for frozen vegetables and fruits. In the inner aisles, go for healthy staples like whole grains, canned or dried beans, canned tomatoes, spices and plenty of tasty condiments.


Tip 7: Read Labels
When you pick up foods that have nutrition labels, make sure you always read them. Check the nutrition information and also look at what ingredients are in the product. A general rule: the simpler the ingredient list is to read, the better. The label’s a great spot to look out for trans fats—don’t just rely on the marketing that says “0 grams trans fats,” but check to make sure there are no partially hydrogenated oils in the ingredient list.

Tip 8: Keep a Well-Stocked Pantry

When your pantry is full of staples, you’ll find you won’t need to run to the store in the middle of cooking dinner to get a bottle of soy sauce. Plus it makes it easier to improvise a dinner on the fly when you don’t already have something planned. Ingredients like pasta, canned beans and canned fish can be the basis of spur-of-the-moment meals.

Tip 9: Eat What You Love

Eating well is not about deprivation—it’s about that good feeling you get when you eat something that is flavorful, wholesome and satisfying. No food should be off limits. Studies show that depriving yourself of the foods you love, especially in the name of dieting, may cause you to overeat later. Embrace a delicious and healthy way of eating that you can sustain for your whole life.

That’s why we believe you should satisfy your cravings. When you bake, limit added sugars. (Added sugars of any kind—whether it’s corn syrup, white sugar, maple syrup or agave—all add calories and don’t offer any nutritional value.) Savor desserts so you really enjoy it without feeling guilty. But the bottom line is that maintaining a healthy weight comes down to balancing the amount of calories you eat with the amount you expend during the day. So if you’re going to have that piece of cake, think about cutting back somewhere else or exercising a little longer.

Tip 10: Make Cooking Fun

Cooking should be relaxing, creative and delicious. If you’re not experienced in the kitchen, perhaps you cook the same few things over and over. Start broadening your skills by slowly adding new, easy recipes to your repertoire—pick one new recipe to try each week. The more things you cook, the more confident you’ll feel about experimenting and the more fun you’ll have in the kitchen.

Articles & Image Source: www.eatingwell.com