The 8 Worst Foods to Eat for Inflammation
7-Day Mediterranean Diet Meal Plan For Healthy Aging, Created By A Dietitian
Reviewed by Dietitian Maria Laura Haddad-Garcia
Recipes: Robby Lozano and Grant Webster. EatingWell design.
What's the secret to a long, healthy life? Certainly genetics play a role, as does a little bit of luck. That said, lifestyle factors, such as nutrition habits and physical activity, definitely matter too. With so much nutrition and health information out there, it's hard to know what we should actually be doing to add length (and quality!) to our lives. Fortunately, there's one style of eating that may help. Research links following the super-popular Mediterranean diet with a longer "healthy life expectancy," meaning it may extend the number of years someone lives without chronic diseases or injuries. Wondering how to start? Follow this seven-day Mediterranean diet meal plan to help promote longevity.
Related: The 6 Best Healthy Habits to Help You Live Longer
Why This Meal Plan Is Great for YouThis meal plan incorporates the principles of the Mediterranean diet by including a wide variety of plant-based foods, such vegetables, legumes, fruits, nuts, seeds and whole grains. You'll also find an array of protein-rich foods, like fish, shellfish, soy, poultry, eggs and dairy. We limit refined grains, such as white flour, and added sugars as well as processed meats.
Each day provides an average of 99 grams of protein. Protein is often emphasized for its role in satiety and muscle growth, and protein intake also plays a pivotal role in healthy aging. Research shows that adequate protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. We also include an average of 33 grams of fiber per day. Fiber is an important nutrient with many health benefits, and research shows that it can play an important role in supporting a long, healthy life. One study found that high fiber intake reduced all-cause and cardiovascular mortality in older adults with hypertension, while another study showed that high fiber consumption improved cognitive function in adults over age 60.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
Related: 30-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian
Day 1Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsey Lower
Breakfast (389 calories) A.M. Snack (301 calories) Lunch (413 calories) P.M. Snack (95 calories) Dinner (465 calories) Evening Snack (130 calories)Daily Totals: 1,792 calories, 91g fat, 103g protein, 157g carbohydrate, 30g fiber, 1,894mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 large pear and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to P.M. Snack.
Day 2Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Breakfast (453 calories) A.M. Snack (35 calories) Lunch (535 calories) P.M. Snack (95 calories) Dinner (679 calories)Daily Totals: 1,796 calories, 71g fat, 104g protein, 189g carbohydrate, 33g fiber, 1,371mg sodium.
Make it 1,500 calories: Change dinner to 1 serving Sheet-Pan Chicken Fajitas.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to P.M. Snack.
Day 3 Breakfast (453 calories) A.M. Snack (301 calories) Lunch (535 calories) P.M. Snack (130 calories) Dinner (403 calories)Daily Totals: 1,822 calories, 74g fat, 87g protein, 211g carbohydrate, 38g fiber, 1,551mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and change P.M. Snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4Ali Redmond
Breakfast (453 calories) A.M. Snack (200 calories)1 Tbsp. Natural peanut butter
Daily Totals: 1,780 calories, 75g fat, 96g protein, 183g carbohydrate, 33g fiber, 1,711mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and change P.M. Snack to ½ cup raspberries.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 5 Breakfast (389 calories) A.M. Snack (301 calories) Lunch (535 calories) P.M. Snack (62 calories) Dinner (511 calories)Daily Totals: 1,798 calories, 84g fat, 101g protein, 165g carbohydrate, 33g fiber, 1,634mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and reduce to ½ cup blackberries at P.M. Snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. Snack.
Day 6Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Breakfast (389 calories) A.M. Snack (301 calories) Lunch (485 calories) P.M. Snack (130 calories) Dinner (459 calories) Evening Snack (59 calories)Daily Totals: 1,823 calories, 89g fat, 104g protein, 169g carbohydrate, 30g fiber, 2,056mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 plum and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 7Caitlin Bensel
Breakfast (374 calories) A.M. Snack (131 calories) Lunch (485 calories) P.M. Snack (268 calories) Dinner (548 calories)Daily Totals: 1,806 calories, 81g fat, 96g protein, 182g carbohydrate, 33g fiber, 1,693mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 plum and change P.M. Snack to 1 medium orange.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
How to Meal-Prep Your Week of Meals:Is it OK to mix and match meals if there is one I do not like?
Definitely, if there's a meal you don't like, feel free to mix and match with other recipes in this plan or browse all of our healthy aging, high-protein and high-fiber recipes for additional inspiration. To promote healthy aging, we prioritized recipes rich in fiber and protein and included plenty of plant-based foods.
Can I eat the same breakfast or lunch every day?
Yes, if it's easier for your routine to eat the same breakfast and lunch every day, go for it! The breakfasts range from 374 to 453 calories, while the lunches span 413 to 535 calories. These ranges are fairly similar, so a simple swap should work for most people. If you're closely monitoring calories or other nutrients, you may want to adjust a snack or two to fit your personal nutrition goals.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that prioritizes plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds and legumes. It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant-based foods.
Mediterranean-Diet Foods to Focus On: Strategies to Help Promote LongevityWhile there's no one strategy that will guarantee greater longevity, it's clear that some nutrition and lifestyle factors can help increase the length and quality of our years.
Eat More Protein: Protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. Adequate protein intake is particularly important for older adults. Eating sufficient protein helps prevent and delay age-related muscle loss, which is important because good muscle tone and strength can help preserve good balance and reduce fall risk as we age.
Focus on Fiber: Eating plenty of fiber can reduce the risk of chronic diseases, including type 2 diabetes and heart disease. Research also links a high-fiber diet with improved cognitive function in adults over 60. Fiber-rich foods include beans, whole grains, nuts, seeds and many fruits and vegetables.
Follow the Mediterranean Diet: The Mediterranean diet is continuously applauded for its health benefits. And, research links following this healthy eating plan with an increased number of healthy years lived.
Stay Active: Regular physical activity can improve the chances of healthy aging, and staying active can help prevent or delay the loss of both physical and cognitive function. Check out our The Best Walking Plan to Help You Reduce Stress to get started.
Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Read the original article on EATINGWELL
25 Tips For Weight Loss That Actually Work
10. Reorganize Your Plate"Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category."
— Lainey Younkin, RD, a nutrition counselor and consultant in Boston
11. Start Where You Are and Do What You Can"Don't feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you'd like to be in the future. A great starting point for people new to exercise is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day."
— Esther Avant, an online sports nutritionist specializing in weight loss who is based in San Diego
12. Think Big — Not Small"Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery."
— Esther Avant
13. Look Beyond the Scale"While the scale isn't useless, it also isn't the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories. This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle."
— Esther Avant
14. Give Your Breakfast a Protein Boost"Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein-rich foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup."
— Lainey Younkin, RD
15. Consume Protein at Every Meal"Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat."
— Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois
16. Try to Eat Mainly Whole, Minimally Processed Foods "The multiple processing steps and added ingredients are the reason processed foods taste so good and we keep wanting more. They tend to contain large amounts of added sugars, fats, and salt. Research suggests that people can take in up to 500 more calories a day when they're offered unlimited amounts of ultra-processed foods compared to unprocessed foods."[4]
— Christine M. Palumbo, RDN
17. Limit High-Glycemic Carbohydrate Foods "The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like pretzels and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This may leave you feeling hungry and wanting more food. More long-term studies are needed,[5] but some short-term studies suggest there is a connection.
[6] High-glycemic foods are not totally off-limits though. When you work with a registered dietitian-nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite."
— Sue-Ellen Anderson Haynes, RDN, CDCES, a certified personal trainer and national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston
18. Experiment With Fruits at Dessert Time "Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 12 percent of the U.S. Population is meeting their fruit intake and only 10 percent is meeting their vegetable intake.[7] Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, a grilled peach topped with vanilla yogurt and shaved almonds is amazing!"
— Sue-Ellen Anderson Haynes, RDN, CDCES
19. Eat a Large Breakfast and a Small Dinner "You'll want to take in more of your calories earlier in the day. A study published in 2019 found that subjects who were given small breakfasts and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner.[8] So smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. However, each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian-nutritionist."
— Sue-Ellen Anderson Haynes, RDN, CDCES
20. Get Into Meal Planning"Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder."
— Jessica Levinson, RDN, a culinary nutrition and communications dietitian based in Westchester County, New York
21. Make a Grocery List and Stick to It "Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will save you time, reduce food waste, and prevent you from purchasing items that look appealing but you don't actually need. To stick with your list, avoid shopping when hungry. Research shows an increase in impulsive behavior at that time."[9]
— Jessica Levinson, RDN
22. Take Stock of What's in Your Kitchen"To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal."
— Jessica Levinson, RDN
23. Have the Right Tools on Hand"Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives."
— Jessica Levinson, RDN
24. Read Food Labels"Getting into the habit of flipping your packages over can save you time, money, and even calories. Food labels give you a clear picture of what you're really getting and if you want to lose weight healthfully, it's not just about how many calories you're getting — it's also about what kind of calories you're getting. To make sure that your meals are valuable, be sure that you're getting a balance of nutrients without overdoing sodium, sugar, and saturated fat."
— Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You from Label to Table
25. Choose Super Snacks"It's best to look at your snacks as mini-meals. We are snacking more than ever, so it's best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. It's not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied."
— Bonnie Taub-Dix, RDN
The TakeawayWhat To Know About Walking For Weight Loss
Fast-paced walking, when combined with eating a balanced diet, is hugely effective for weight loss. These simple steps can significantly reduce your risk of heart disease and depression.
There's a strong relationship between the intensity of exercise and fat-burning hormones. You are likely to release more of these hormones if you are exercising at a pace considered to be hard.
Aim for 30 minutes at power-walk intensity three days per week. You can complete this time all at once or break it up into spurts with recovery strides in between. According to Tom Holland, exercise physiologist and author of Beat the Gym, the following guidelines can make sure your pace is on point: Stroll: Think window-shopping pace or intensity of four on a scale of 10, which burns about 238 calories per hour. Brisk walk: This means an effort of five or six on a scale of 10. It burns up to 340 calories an hour (at a 3.5 to four-mile-per-hour pace). You can talk, but you need to catch your breath every few sentences. Power walk: You are torching approximately 564 calories an hour (at a five-mile-per-hour pace). Moving at this clip, use your arms to help propel you forward. Take longer strides than a stroll or brisk walk. Your effort should be a seven or eight on a scale of 10. Talking is possible only in spurts of three or four words. The following program, designed by Holland, mixes a regular walking workout with interval routines. The interval routines help you reach your power-walking quota of 30 minutes three times per week. Aim to walk on three non-consecutive days. Do one of the below plans for each day, and either rest or cross-train on the other four days of the week. You will help avoid exercise injuries if you cross-train (like power yoga or swimming). Tempo Day A tempo workout means that you maintain a pace that's hard but comfortable. Here's a sample workout: Warm-up: Stroll for five minutes. Workout: Maintain a power-walk intensity for 30 minutes. Cool-down: Stroll for 3-4 minutes. Long Interval Day This interval workout transitions between hard and recovery paces. You will hold your hard pace longer than your recovery pace to build endurance: Warm-up: Stroll for five minutes. Interval workout: Maintain a hard power-walk intensity (eight on a scale of 10) for five minutes. Recover at a brisk pace for one minute. Repeat for a total of six intervals. Cool-down: Stroll for 3-5 minutes. Short Interval Day Short intervals focus more on speed than long intervals. Try this sample workout: Warm-up: Stroll for five minutes. Interval workout: Maintain a hard power-walk intensity (eight on a scale of 10) for two minutes. Recover at a brisk pace for one minute. Repeat for a total of 15 intervals. Cool-down: Stroll for 3-5 minutes. Add a bit of challenge to your exercise to get even more out of your walks. Try incorporating some of the following: Add hills: You automatically make your workout more challenging when you hit the hills on a treadmill or in your neighborhood. Go off-road: Head out for a light but brisk hike. The uneven terrain forces you to work harder than average. Sub that in for one of your weekly power walks if you can. Make longer strides: Instead of taking more steps, "work on increasing your stride length," Weltman told Health. "You'll cover more ground." Swing your arms: Move your arms in an arc with your elbows bent at 90 degrees and your hands in loose fists. Keep your elbows tight. Swinging your arms helps drive you forward and helps build upper-body strength. Your body and brain know what to do when it comes to walking, but here are a few tips to perfect your form: Activate your abs: You automatically trigger good posture when you engage your core. Pull your belly button toward your spine. Chin up: Your gaze should not be aimed at your feet. Focus on a point about 10 feet ahead of you. Keeping that focus will keep your stride longer and your neck comfortably in line with your spine. Squeeze your glutes: Your backside propels you through your walk. Keep your glutes tight so you can go longer and faster than normal. You might end up sidelined if you go from 0% to 100% effort on your first outing when adding more running to your exercise regimen. Use the following guideline, designed by Holland, to transition from walking to safely running if you would rather run instead of walk. For the Running Newbie Do a modified version of the short-interval day three times a week. Run for one minute and work up to two minutes. After a couple of weeks, walk for one minute and repeat for 15 intervals. Repeat this for a few weeks, then transition to the long-interval day. Run for five minutes and walk for one. Repeat that for six intervals. Your goal is to tackle tempo day and run for 30 minutes non-stop. For the On-and-Off Runner If you have some experience, you can dive right into the long-interval day plan. Substitute running for power walks. The intervals should be challenging. Try doing the tempo day run at a challenging but comfortable pace. For the Regular Gym-Goer You can also use Holland's plan to cross-train. Do the same routines while on the elliptical, rowing, or stationary bike. Walking is a way to become more active and lose weight. If you do not have time to incorporate Holland's plan, you can do other small things to increase your daily walking. Other ways to add more steps to your day include: Park further away when you drive places Plan physical activity breaks during the day Stroll to the next stop if you take the bus Take the stairs instead of the elevator Walk to work or on errands Walking can help reduce abdominal (belly) fat, which is a risk factor for type 2 diabetes and heart disease. A benefit of walking quickly: Power walking is easier on the joints than running, although you are moving faster. "During walking, one of your feet is always in contact with the ground," Art Weltman, PhD, director of exercise physiology at the University of Virginia, told Health. "During running, there's a floating stage where your whole body is lifted in the air. Then, you come back down and subject your body to the impact." Other benefits of regularly walking include: Boosts bone strength and reduces osteoporosis risk Helps you think better Improves sleep Prevents weight gain Reduces your risk of diseases like heart disease and type 2 diabetes Supports your emotional well-being and reduces your risk of depression Walking is a great way to lose weight if that's your goal. It's simple, requires no equipment, and confers many benefits. You can manage your weight and reduce your risk of disease. Power walking will help you burn more fat and can help you build up to running.Thanks for your feedback!
Comments
Post a Comment