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 phytochemicalsTry to drink 6-8 glasses of water per day in addition to beverages listed.
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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 |
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