An example of a typical day:

Breakfast options:

  • Natural, live low fat yoghurt with freshly chopped fruits and a teaspoon of LSA (linseed, sunflower and almond meal)
  • Muesli made from oats, fresh sunflower, pumpkin and sesame seeds and raisins with natural low fat yoghurt and some apple juice, rice milk or low fat milk
  • Spelt toast with a poached egg
  • Rolled oat porridge with live yoghurt, LSA, stewed apple and honey

Mid morning and afternoon options:

  • Fresh fruit, raw nuts and seeds such as almonds, hazelnuts, Brazils, pumpkin and sunflower seeds
  • Raw vegetables such as carrots, broccoli, celery with dips such as hummus, yoghurt and garlic or salsa (as long as they are fresh or at least contain no preservatives)
  • Wholegrain biscuits or half a slice of wholegrain toast with avocado

Lunch options:

  • Serve of wholemeal pasta with tuna fish, tomato, celery and spring onion, with olive oil and lemon juice
  • Rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground pepper
  • Homemade chicken and vegetable soup including celery, potato, zucchini and mung bean lentils
  • Wholegrain sandwich or wrap with salad avocado and Greek feta cheese

Dinner options:

  • Hot meal of grilled fresh fish, chicken or lean red meat or a vegetarian alternative made from beans, lentils or soya
  • Serve with a large helping of freshly steamed or lightly stir-fried vegetables ‘Steam-fry’ vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water to, in effect, steam them. Add a serve of rice, pasta, quinoa or other wholegrain
  • Instead of steamed vegetables, we could have a large fresh salad using a lemon and olive oil dressing. In the salad include different green leaves (rocket, marionette, cos, romaine), tomato or cherry tomato, cucumber, grated carrot and fresh beetroot, mung bean sprouts, capsicum, shallots chopped finely, fresh asparagus… and any of the other fresh vegetables

Drink options:

  • At least six glasses of water, fresh fruit and vegetable juices, occasional ‘smoothies’ – freshly made with fruits/fruit juices and yoghurt, herbal and fruit teas (beware of artificially flavored or sweetened ones)

The Slow Aging Food Basket – a snapshot

Food Daily Weekly Serve Size Serves Category
Fish

140g 4-7 Protein, essential fats
Red meat, chicken

100g (Lean) 2 Protein
Tofu

100g 3 Protein
Avocado, olive oil

15g (1tbspoon) 2-3 Fat
Berries

1/3 cup 1 Complex carbohydrates, micronutrients
Fruit

1 medium piece 2 Complex carbohydrates, nutrients
Vegetables

75g (1/2 cup) 5-7 Complex carbohydrates, nutrients
Legumes

75g (1/2 cup) 1 Fiber, nutrients
Nuts and seeds

¼ cup 1 Sterols, fats protein, micronutrients
Wholegrains

½ – 1 slice bread 3-5 Complex carbohydrates
Yoghurt, cheese, milk

Yoghurt – 200g, Milk – 250ml, Cheese – 30g 1 Protein, probiotics

Last Reviewed 03/Mar/2014

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Dr Merlin Thomas

Professor Merlin Thomas is Professor of Medicine at Melbourne’s Monash University, based in the Department of Diabetes. He is both a physician and a scientist. Merlin has a broader interest in all aspects of preventive medicine and ageing. He has published over 270 articles in many of the worlds’ leading medical journals