To age well, we must eat well; start with veggies, fruits

I recall teaching a health promotion class and realizing, early into the session, that one of the attendees had absolutely no idea that what she put in her mouth affected how she felt. No idea — it was like a revelation to her to be told there were links, let alone foods that could actually slow the aging process.

This woman, let’s call her Nadine, knew if she ate too much she felt stuffed, but that was about it. It had never dawned on her that there was a relationship between food and mood, let alone food and the possibility of improved vision or increased mental sharpness. The idea that the type of food Nadine ate might determine how long she lived "absolutely shocked" her. Most of us are not so innocent about these issues. We recognize that saturated fat and sugar are not good for us. We know that five to nine fruits and vegetables a day is recommended and that few of us get close to that number. What we also know, too well, is the taste of double-glazed doughnuts and super-sized french fries. This month’s issue of Health magazine discusses what to eat if you want to live long and prosper. Doughnuts are not on the list; neither are fries. But there are lots of tasty anti-aging foods. Recent studies, including one done at Oregon State University’s Linus Pauling Institute, clearly demonstrate certain foods can slow down the aging process.

Let’s go shopping. Envision yourself in the grocery store buying some anti-aging foods. Enter at the produce section; pick up anything that’s dark green, vegetables like spinach, kale or broccoli. Eat any of these antioxidant foods and you’re more likely to fend off macular degeneration and cataracts. Pick up some garlic, which is touted to lower cholesterol and fight cancer. You might want to get a few onions. They’re said to help keep blood clots from forming.

Definitely buy fruit. Peaches and persimmons are highly protective. But nectarines and red apples should also be placed into your shopping cart, and remember to eat them with the skin on. Brain- saving berries are a good choice, and blueberries are a particularly excellent selection.

Move on to the meat section, just don’t buy much. Instead, look for cold-water fish (blue fin tuna, mackerel and salmon). Go for meat alternatives like soybeans and nuts (almonds, walnuts or pecans). They’ll help with cholesterol.

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Before you leave the store, you might pick up a bottle of wine (or grab a large container of grape juice; new studies indicate it, too, has heart-protective qualities). And don’t forget to pick up tea; black, green or orange pekoe are supposed to be the best.

Through shopping? If you don’t feel better, you will soon. First you need to prepare your anti-aging food. You might log on to http://www.health.com and click on "food" to get a few good recipes.

Bon appétit. Live long and prosper.

Sharon Johnson is an assistant professor in family and community development at OSU Extension and a member of the Senior Advisory Council. Reach her at s.johnson@oregonstate.edu.