STEP 1: Watch your fats

As a general guideline, you should hold your total fat intake to 25 to 30 percent of calories, and no more than 10 percent of total caloric intake should be from “bad” fats—saturated and trans fats. Trans fat should be held to 3% or less. The remaining 15 to 20 percent of total calories that are reserved for fat intake should come from “good” fats— monounsaturated and omega-3 fatty acids.

Watching your fats is easy if you follow a few simple guidelines.

  • If you eat dairy products, choose no-fat and low-fat varieties.
  • When considering protein foods, choose fish, lean cuts of meat, egg whites, and skinless poultry. Plant-based protein is generally much lower in fat than animal foods. Choose dried beans, lentils, tempeh, peas, or tofu in place of meat.
  • Use olive oil (extra virgin if you can), which is especially rich in monounsaturated fat and antioxidants, both of which protect against aging, coronary heart disease, and cancer. Use it for stir-fry or as a salad dressing. Second best choices are flaxseed, canola, and peanut oils.
  • Avoid trans fats: read ingredient labels and look for the words “hydrogenated” or “partially hydrogenated” oil or margarine. Also look at the nutrition label for the amount of trans fat in a product. Even if the nutrition label says zero trans fat per serving, food manufacturers are allowed to say zero if one serving contains less than 0.5 grams of trans fat.

Category: 10-step anti-aging diet