DIET

MEAL PLANS

Anti-Ageing Meal Plan

Monday, June 22, 2009

By Judy Davie

By Judy Davie

This anti-aging meal plan will take years off how you look and feel, and it will help you to lose weight. This seven-day plan is loaded with natural anti – inflammatory foods, vitamins and antioxidants that protect and boost your body's cells at the surface of the skin right through to your internal organs.

Day one | Day two | Day three | Day four | Day five | Day six | Day seven

Day one

Breakfast

Porridge made with skim milk and water, add 4 chopped prunes, ½ chopped apple and 3 chopped walnuts and sprinkle with cinnamon
1 cup rooibos tea

Note: Rooibos tea is caffeine-free, and is a good source of antioxidants. Try to minimise caffeine intake for more effective anti-ageing.

Morning snack

Chopped carrots, celery and cherry tomatoes
½ cup low fat cottage cheese

Lunch

Salmon salad sandwich:
2 slices wholegrain bread, eg Burgen
1 small can red salmon, drained
1/3 avocado, sliced and spread onto bread
Salad, e.g. baby spinach leaves, grated carrot, sliced tomato
Note: Salmon, fresh or canned is a great source of Omega 3 fatty acids which are essential for healthy skin, joints and also help to prevent blood clots and high blood pressure.

Afternoon snack

200g low fat plain yoghurt
Fresh or frozen berries, mixed through
Green tea

Dinner

Marinated garlic chicken:
Coat chicken breasts in a mixture of chopped garlic, ginger, lemon juice and soy sauce and leave to marinate for an hour or more. Grill or bake and serve with steamed broccoli, cauliflower and ½ cup cooked brown rice.

Note: The family of cruciferous vegetables includes cabbage, cauliflower, broccoli, Brussels sprouts and Asian greens, all of which help protect the body against toxins and cancer.

Tip: Garlic has a huge list of health properties – it is antifungal, antibacterial anti-inflammatory as well as anti-ageing! It can help lower cholesterol, blood pressure, can protect against heart attack and stroke, reduce blood clots and fight off infection, all necessary to stay healthy as you get older.

Day two

Breakfast

2 slices wholegrain toast
1 tbsp natural peanut butter or tahini
½ mashed banana
1 mug rooibos tea

Note: Peanuts also contain resveratrol, an antioxidant compound. Try to buy organic peanut butter, or those brands without added salt and sugar.

Morning snack

2 small mandarins
15 raw almonds

Lunch

Spiced pumpkin and sweet potato soup
2 wholegrain crackers, eg Vitaweat, topped with 30g low fat cheddar

Note: This soup contains turmeric, a spice known for its anti-inflammatory and antioxidant properties. It contains the compound curcumin, which is thought to provide benefit against some dementia, rheumatoid arthritis and some cancers.

Afternoon snack

Avocado delight:
Remove the seed from half an avocado and fill the hole with 2 tsp flaxseed or olive oil and a little balsamic vinegar or lemon. Sprinkle with a pinch of sea salt and black pepper.

Note: Avocado is extremely high in Vitamin E, an antioxidant-rich nutrient to help maintain healthy, supple skin, Avocados are also a good source of monounsaturated fats which help to lower cholesterol, as well as fibre, folate and potassium.

Dinner

Citrus salmon with roasted vegetables

Evening snack

Green tea

Day three

Breakfast

½ cup natural muesli
½ chopped pear
fresh or frozen berries
3 tbsp low fat plain yoghurt
3 prunes
1 tbsp flaxseed oil

Note: Flaxseed oil is a great source of Omega 3 fatty acids, which nourish and plump the skin and help smooth out wrinkles. Flaxseed oil is not to be cooked with though, as the oils turn rancid.

Morning snack

Rooibos tea
10 raw almonds
5 walnuts

Lunch

Tuna wrap:
2 pieces of mountain bread, overlapped
1 small can tuna, drained
salad greens
grated carrot and cucumber
½ avocado, sliced

Afternoon snack

1 small bunch grapes
200g low fat plain yoghurt

Dinner

3 medium lamb chops, brushed with olive oil and grilled
Roast sweet potato, garlic and parsnip
Steamed broccoli
1 glass red wine

Note: Red wine, like red grapes, contains high amounts of the antioxidant compound resveratrol which curbs the effect of ageing.

Day four

Breakfast

2 eggs, boiled or poached
1 slice wholegrain toast
3 slices avocado
½ sliced tomato
Rooibos tea

Morning snack

1 large apple
10 raw almonds

Lunch

Spiced pumpkin and sweet potato soup, leftover from Day Two
Small green salad with flaxseed oil dressing

Afternoon snack

½ cup low fat cottage cheese
Chopped carrot, cucumber, cherry tomatoes

Note: It’s important to include adequate calcium in the diet, especially as you get older to prevent osteoporosis settling in. Regular exercise such as walking and light weights will also help.

Dinner

Wholemeal salmon pasta

Tip: If a recipe calls for pasta, substitute with wholemeal pasta for a higher fibre, less processed meal that will still taste great.

Day five

Breakfast

Antioxidant smoothie:
Blend ½ cup frozen berries, ½ banana, 1 cup skim milk, 1 tbsp low fat yoghurt, 1 tbsp flaxseed oil and 1 tbsp raw almonds. Sip slowly and enjoy!

Morning snack

3 wholegrain crackers, eg Ryvita, Corn Thins
1 tbsp hummus
1 sliced tomato

Lunch

Turkey and cranberry roll:
On a wholegrain bread roll, spread 3 slices avocado and fill with sliced turkey breast, cranberry sauce and salad greens.

Note: Like berries, cranberries are a potent source of antioxidants and also help keep the bladder healthy.

Afternoon snack

10 walnuts
6 dried apricot halves
Green tea

Dinner

Leek, Spinach and Mushroom Frittata
Serve with a green salad

Evening snack

3 squares dark chocolate
Rooibos tea

Day six

Breakfast

Porridge made with skim milk and water, add 4 chopped prunes, ½ chopped apple and 3 chopped walnuts and sprinkle with cinnamon
1 cup rooibos tea

Morning snack

Avocado delight:
Remove the seed from half an avocado and fill the hole with 2 tsp flaxseed or olive oil and a little balsamic vinegar or lemon. Sprinkle with a pinch of sea salt and black pepper.

Lunch

Leftover frittata from Day Five
Green salad

Afternoon snack

1 small bunch grapes
200g low fat plain yoghurt
Green tea

Note: Green tea is rich in flavonoids which help protect the skin against ageing, and it also boosts the metabolism and helps to burn fat.

Dinner

Soy and ginger steamed salmon with bok choy
Serve with brown rice and green vegetables, eg broccoli and beans
1 glass red wine

Note: Ginger is great for stimulating digestion and improving circulation, and has been used medicinally for hundreds of years in India. Grate and add to soups or marinades or blend into a fresh juice.