We can’t avoid getting older – and why should we? – but we can make sure our health is taken care of while we age. By consuming a balanced diet with a variety of healthy foods, you can not only help prevent excessive weight gain (which can help to prevent diabetes) but also a number of chronic diseases which increase in risk as we age. By following these top healthy living tips, you’ll feel healthier now and stay healthy.
• eat lots of citrus fruits and berries and dark green, dark orange, yellow and red vegetables that contain protective phytochemicals
• maintain a healthy body weight
• eat less fat
• avoid high amounts of sodium, maintain calcium and vitamin D and an adequate amount of fibre
• stay active
• don’t smoke!
Try to drink 6-8 glasses of water per day in addition to beverages listed.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.
| Breakfast
• 1 cup yogurt
• ¼ cup granola
• ½ cup blueberries
• 1 cup orange juice
|
| Snack
• 1 banana
|
| Lunch
Turkey sandwich
• -2 slices whole wheat bread
• -3 oz roast turkey slices
• ½ cup lettuce
• 2 carrots, cut in sticks
|
| Snack
• 2 graham crackers
• 1 cup skim milk
|
| Dinner
• ½ cup brown rice
• ½ cup ice cream
|
| Breakfast
• 1 cup bran flakes
• 1 cup skim milk
• 1 half grapefruit
• 1 cup orange juice
|
| Snack
• 1 apple sliced
• 1 ½ oz cheese, sliced
|
| Lunch
• Leftover Broccoli Primavera
• ½ cup rice
• ½ cup almonds
|
| Snack
• 1 orange
• 1 cup chocolate milk
|
| Dinner
• ½ cup cooked quinoa
Green salad
• -1 cup green leaf lettuce
• -5 grape tomatoes – sliced in half
• -½ cup diced cucumber
• -1 tbsp salad dressing
|
| Breakfast
• ½ cup light cottage cheese
• ½ banana, sliced
• 2 pieces whole wheat toast
• 1 cup herbal tea
|
| Snack
• 1 cup skim milk
• ¼ cup almonds
• ¼ cup raisins
|
| Lunch
• Leftover Italian Chicken with Olives
• ½ cup leftover quinoa
• 2 celery stalks, cut in pieces
|
| Snack
• 1 apple
• 2 rice cakes
• 1 cup skim milk
|
| Dinner
• ½ cup garlic rapini
• 1 whole wheat roll
• 1 cup strawberries
|
| Breakfast
• 1 cup oatmeal
• ¼ cup raisins
• 1 cup skim milk
|
| Snack
• 1 orange
• 1 latte
|
| Lunch
• Leftover Tandoori Shrimp with Mango Salad
• ½ cup cooked broccoli
• ½ whole wheat pita
|
| Snack
• 2 oz cheese, cubed
• 4 whole wheat crackers
|
| Dinner
• ½ cup cooked whole wheat pasta
• 1 cup frozen yogurt
• ½ cup strawberries, sliced
|
| Breakfast
• 1 cup bran flakes
• 1 cup skim milk
• ½ cup strawberries
• 1 cup herbal tea
|
| Snack
• 1 cup yogurt
• 1 rice cake
• 1 cup orange juice
|
| Lunch
• Leftover 8-Vegetable Bean Ragout
• ½ cup cooked pasta
|
| Snack
• ½ cup grapes
• 1 oz cheese
|
| Dinner
• ½ cup cooked green beans
|
| Breakfast
• 3 pancakes
• ½ cup blueberries
• 1 cup skim milk
|
| Snack
• 2 clementine oranges
• 1 cup herbal tea
|
| Lunch
• 2 cups low-sodium vegetable soup
• 2 pieces whole wheat toast
• 2 slices cheese
|
| Snack
1 easy smoothie, blend:
• -1 cup milk
• -½ cup berries
• -1 banana
|
| Dinner
• ½ cup steamed broccoli
• ½ cup basmati rice
|
| Breakfast
• 2 scrambled eggs
• 2 pieces whole wheat toast
• 1 cup orange juice
|
| Snack
• 1 cup skim milk
• 1 apple
|
| Lunch
• Leftover Asian Chicken Sauté
• ½ cup rice
|
| Snack
• 1 banana
• 1 cup skim milk
|
| Dinner Speedy Shepherd’s Pie Arugula salad
• -1 cup arugula
• -½ cup sliced pear
• -½ cup sliced mushrooms
• -2 tbsp crumbled goat cheese
• -1 tbsp salad dressing
|
