{"id":10518,"date":"2012-05-19T23:44:00","date_gmt":"2012-05-19T23:44:00","guid":{"rendered":"http:\/\/dwarkaparichay.com\/blog\/2012\/05\/diet-and-aging-gaining-nutritional-edge\/"},"modified":"2018-06-04T17:04:25","modified_gmt":"2018-06-04T17:04:25","slug":"diet-and-aging-gaining-nutritional-edge","status":"publish","type":"post","link":"https:\/\/dwarkaparichay.com\/blog\/diet-and-aging-gaining-nutritional-edge\/","title":{"rendered":"Diet and Aging: Gaining A Nutritional Edge"},"content":{"rendered":"
\n
Dr KK Aggarwal <\/i><\/b>
Padma Shri and Dr B C Roy National Awardee
President, Heart Care Foundation of India <\/b>
\n
<\/b><\/p>\n
\n<\/a><\/div>\n


<\/b>
\nChoose fruits and vegetables wisely<\/b>
\n\u2022Get at least five servings of fruits and vegetables a day.
\n\u2022When filling your plate with fruits and vegetables, choose from a full color palette.
\n\u2022For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.<\/p>\n

Choose fats wisely <\/b>
\n\u2022Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.<\/p>\n

\u2022If you don\u2019t have coronary artery disease, the American Heart Association recommends eating foods rich in omega\u20133 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.<\/p>\n

Choose carbohydrates wisely<\/b>
\n\u2022Choose whole\u2013grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser\u2013known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
\nChoosing protein wisely<\/p>\n

\u2022Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well\u2013trimmed poultry. If you do eat beef, pick lean cuts.<\/p>\n

\u2022Don\u2019t char or overcook meat, poultry, or fish \u2014 it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently saut\u00e9ing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.<\/p>\n

\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Dr KK Aggarwal Padma Shri and Dr B C Roy National AwardeePresident, Heart Care Foundation of India  Choose fruits and vegetables wisely \u2022Get at least five servings of fruits and vegetables a day. \u2022When filling your plate with fruits and vegetables, choose from a full color palette. \u2022For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals. Choose fats wisely  \u2022Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats <\/p>\n","protected":false},"author":1,"featured_media":42302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,66],"tags":[80,108,1879],"class_list":["post-10518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-update","category-useful-informations","tag-health","tag-tips","tag-update","has_thumb"],"_links":{"self":[{"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/posts\/10518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/comments?post=10518"}],"version-history":[{"count":1,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/posts\/10518\/revisions"}],"predecessor-version":[{"id":42303,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/posts\/10518\/revisions\/42303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/media\/42302"}],"wp:attachment":[{"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/media?parent=10518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/categories?post=10518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dwarkaparichay.com\/blog\/wp-json\/wp\/v2\/tags?post=10518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}