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Step 1
Berries: We all know blueberries are good for you but all berries are excellent choice as antioxidants. They attack molecules that can cause cell damge. Berries with yogurt make an excellent choice for dessert or add them to your high fiber cereal.
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Step 2
Protein: Protein is needed to keep muscle mass. Starting in your 40's, muscle mass begins to decline. Eat lean meats, skinless chicken, pork, eggs and beans along with seafood. Dairy should be fat-free along with low-fat cheeses. You need calcium along with protein to build strong bones.
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Step 3
Liquids: Red wine is an antioxidant and artery protector. Studies show that coffee helps lower the risk of diabetes and Parkinson's disease. Tea helps lower the risk of heart attacks and strengthen your immune system. Choose green, black, or white teas. Water is good for anti-aging along with it keeping your skin clear.
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Step 4
Vegetables: Add green vegetables and red vegetables to your diet.
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Step 5
Fiber: Whole grains like brown rice, whole-wheat pastas, oatmeal, and whole wheat bread need to be added to an antioxidant diet. They help you stay full longer and control the appetite. They also keep sugar levels under control.
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Step 6
Exercise: Exercise is necessary. It keeps muscle mass, heightens metabolism and keeps the heart and lungs healthy so you can live a longer independent life.
