Dr. Maggie Peri Toolkit
As we age, our diet should focus on the following changes to support healthy aging:
- Including Complex Carbohydrates (Whole grains, beans and vegetables)
Complex carbohydrates provide vitamins, minerals and fiber that are essential nutrients for good health. Complex carbohydrates take longer to break down in the body so the energy that these carbohydrates provide last longer and help you feel fuller longer.
- Increasing Protein (Grass-fed chicken, turkey, wild caught salmon, eggs, beans and legumes)
As we age, we lose our muscle at a quicker rate which can affect our bone health, metabolism and mobility. Adequate protein intake is critical for our muscle health and health aging.
- Increasing Fiber (Chia seeds, oats, fruits: apples, pears, dates, beans: chickpeas and kidney beans, and vegetables: broccoli and carrots)
Fiber helps us feel satiated longer, promotes blood sugar stability, and helps support the health of our gut microbiome by being the food source for our microbes.
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Include these specific foods for a health aging boost:
- Green Tea
- Turmeric
- Rosemary
- Blueberries
- Beets
- Cruciferous Veggies: broccoli, cauliflower, Brussel sprouts
- Raw nuts and seeds
- Wild salmon
- Dark leafy greens: spinach, kale, arugula
- Limit the following foods for an added healthy aging boost:
We should prioritize eating real whole foods while avoiding, or limiting ultra processed foods, sugar, and alcohol. When we make these changes, we feel better and age more optimally.
