Eating to age gracefully: Top tips from a registered dietitian
Posted: January 31, 2019 | Word Count: 735
What if you were 60 but felt more like you were 30? Consider taking charge of your nutrition by adding in foods that help you feel decades younger.
"What you eat and drink can have a tremendous impact on how you look and feel," says Dawn Jackson Blatner, Registered Dietitian and Nutritionist. "Eating healthy is important at any age, but as you get older, certain foods can have a powerful impact on your overall well-being."
Dawn’s top picks for food that fight aging include:
"Try substituting fish into meals a few times a week," says Dawn. "Americans tend to eat less fish than people in other parts of the world and they are missing out on great-tasting protein that's packed with omega-3s."
Omega-3s support brain and heart health, two important considerations as you age. In fact, Mayo Clinic doctors believe that omega-3s reduce the risk of dying of heart disease.
"Fatty fish like salmon, tuna, sardines and mackerel are good options," she says. "Try buying wild-caught versus farm-raised when possible."
"Many people don't realize the benefits of eating eggs, and when you choose the right type of egg, you get higher levels of omega-3s, B12, and vitamin E, all nutrients needed for healthy aging," says Dawn.
She suggests Eggland’s Best eggs, which have 25 percent less saturated fat, more than double the omega-3s, 10 times more vitamin E, and more than double the amount of vitamin B12. Eggland's Best has superior nutrition due to its proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and vitamin E.
Our ability to absorb energizing B12 decreases with age, so getting B12 in places like EB eggs is important. Also important in EB eggs is the antioxidant vitamin E, which can act like an internal “sunscreen” to protect skin from sun damage and help skin age more gracefully.
"A better egg equals a better recipe," she says. "Eggland's Best eggs are the only eggs I recommend to my clients and serve to my family — double the omega-3s will help promote healthier aging."
"Antioxidants protect your cells from damage and support a strong immune system," says Dawn. "This is incredibly important as you age so you can stay healthy and feel younger."
Packed with vitamins C and E, berries are a superfood great for snacking and cooking. Try eating an array of colorful berries each week to give your body the antioxidants it craves. Blueberries are particularly well-known for their antioxidant properties.
"The sky is the limit for berry versatility," she says. "Sprinkle some in yogurt, make a smoothie, add some to a salad or eat as a healthy dessert."
"Pack your plate with cruciferous vegetables as you age," says Dawn. "These are members of the cabbage family and include broccoli, cauliflower, Brussels sprouts, bok choy and kale."
These tasty greens are great fresh or cooked, providing plenty of fiber to help keep your digestion on track, which is a concern for many as they age. But there's more: The National Cancer Institute states that cruciferous vegetables may help reduce the risk of some cancers.
"These dark-green powerhouses pack a nutritional punch that supports healthy aging, so discover recipes that include cruciferous vegetables and other 'anti-aging' foods."
Dawn shares one of her favorite recipes featuring some of these ingredients.
Makes 2 servings
2 tablespoons olive oil
2 tablespoons chopped red onion
2 tablespoons cream cheese
1 clove garlic, minced
4 Eggland’s Best eggs (large)
4 lacinato kale leaves, de-stemmed with leaves finely chopped
4 ounces sliced smoked salmon
2 10-inch whole-wheat tortillas
salt and pepper to taste
Heat olive oil in a skillet over medium-high heat.
Once oil is hot, add onion stirring occasionally until softened, approximately 3 minutes, then add garlic and cook for one minute.
Add kale to skillet and toss to combine with garlic and onion.
Continue sautéing for five minutes, or until kale becomes tender.
Add Eggland’s Best eggs into skillet with kale and scramble until cooked through.
Remove mixture from heat and set aside.
If warm tortillas are desired, simply place them on a microwavable plate and cover with a damp paper towel. Microwave in 30-second intervals until warm.
Spread cream cheese on the tortillas and lay salmon onto tortilla.
Spoon egg and kale mixture into center of tortillas.
Roll up burrito-style, tucking in the ends and enjoy.