Age - Proof Your Body

There is now a growing consensus that aging changes are produced by free radical reactions. It makes sense to eat foods high in antioxidants to counteract this effect. Besides it tastes good!

Food may save your life. Diet investigators at Queens College in New York City studied 42,000 women over a period of 8 years. The objective- observe the effect of dietary patterns on health. They developed a scorecard on the healthfulness of women's diets. Those who ate more of the recommended foods (listed below) had a 30% less likelihood of dying. Based on this study investigators speculate that it is possible that there are complex interactions among foods and nutrients in the overall diet. They tried to capture that effect by looking at dietary patterns.

Fruit Apples or pears Cantaloupe Grapefruit Oranges Orange or grapefruit juice Other fruit juice	Protein Foods Chicken or turkey (baked/stewed) Dried beans Fish (baked/boiled)
Vegetables Broccoli Carrots (or mixed veggies w/carrots Greens (mustard trunip, collards) Green salad Potatoes Sweet potatoes Tomatoes	Grains Cooked cereals Cornbread, tortillas, grits Dark breads, (whole wheat, rye, pumpernickel) High fiber cereals (bran, granola, shredded wheat)
Dairy 1% or skim milk 2% milk or beverages made with 2% milk

On the other hand you should eliminate foods that generate free radicals (fried, processed and high fat foods) as wells as meat and processed vegetable oils (a source of trans fatty acids) .

Good bets cruciferous vegetables, soybeans, green tea and garlic and the following:

• Eat fruits and vegetables each day, 5-9 servings.
• Eat beans at least 5 times/week.
• Eat minimally processed foods.
• Drink 8 glasses/water each day.
• Eliminate excess calories.
• Eat little meals and snacks.
• Enjoy food.
• Supplement responsibly.
• Exercise daily!

Donna Tinnerello, MS, RD, CD/N Updated June 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice.. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.