The anti-ageing meal plan

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 • Roasted Teriyaki Salmon • Broccoli Primavera • 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 • Italian Chicken with Olives • 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 • Tandoori Shrimp with Mango Salad • 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 • 8-Vegetable Bean Ragout • 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 • Bangkok Snapper • Spicy Sweet Potato Wedges with Herbed Yogourt Dip • 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 • Asian Chicken Sauté • ½ cup steamed broccoli • ½ cup basmati rice • Luscious Three-Fruit Compote

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 • Double-Berry Nut Crisp

Get the seven-day meal plan ------------------------------------------ Monday's menu Tuesday's menu Wednesday's menu Thursday's menu Friday's menu Saturday's menu Sunday's menu