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The Ultimate Age-Defying Diet

Bradley J. Willcox, MD

Harvard Medical School

Special from <A

HREF= " http://bottomlinesecrets.com/blpnet/offers/sub_blh.html?sid=article " >Botto\

m Line/Health</A>

or years, US government scientists have been urging Americans to consume at

least five daily servings of fruits and vegetables. But that's not nearly

enough, according to new research.

For maximum longevity, a far better approach can be found in the fruit- and

vegetable-rich diet of the world's longest-lived people -- the men and women

of Okinawa, Japan.

During 25 years of study, researchers have found that Okinawans have

healthier arteries... lower risk for hormone-dependent malignancies, such as

breast and prostate cancer... stronger bones... sharper minds... lean, fit

bodies... and excellent emotional health.

Okinawans eat mainly high-carbohydrate, low-calorie, plant-based foods -- the

same diet deemed optimal for long-term health by more than 2,000 scientific

studies.

At first glance, the Okinawa diet seems like a lot of food to eat each day.

The trick is to remember that a daily serving, as defined by the US

Department of Agriculture (USDA), is quite small.

Example: For raw, leafy vegetables, a serving is one cup. For whole grains, a

serving is one-half cup of cooked cereal, one slice of bread or half a bagel.

If you follow the Okinawa program, in which plant-based foods comprise

two-thirds of the diet, you'll exceed USDA dietary recommendations.

Here's how scientists have adapted the Okinawa diet for Americans...

Eat until you are 80% full. Okinawans say, hara hachi bu: " Eat until you are

eight parts full (out of 10). "

Restricting calories is a proven way to prolong life and vitality. Fewer

calories means fewer free radicals, the molecules responsible for the

biochemical damage that causes aging.

This doesn't mean Okinawans eat less. They eat more food by weight than North

Americans. But they eat small amounts of fat and sugar, which are

calorie-dense.

To eliminate excess calories...

Flavor meals with spices instead of fat.

When cooking, spray the oil instead of pouring -- two seconds of spraying

equals one-half teaspoon of oil.

Use heart-healthy canola oil.

Start your lunch with a chunky, low-fat soup. If you do, you'll eat 20%

fewer calories.

When dining out, order lean fish instead of steak... ask for fatty sauces

and dressings on the side... and share desserts.

Eat nine to 17 servings of vegetables and fruits daily. A diet rich in

fruits and vegetables decreases your risk for heart disease, cancer, stroke,

high blood pressure and obesity.

Fruits and vegetables are full of healthful nutrients -- but low in calories.

They also contain antioxidants, which help protect you against free radicals.

To boost your intake of fruits and vegetables...

At breakfast, eat a fruit salad with cantaloupe, strawberries, blueberries

and apples.

At lunch, add vegetables like tomato, broccoli and celery to a salad.

At dinner, make vegetable soup that includes onion, zucchini and carrots.

Eat seven to 13 servings of whole-grain foods daily. Whole grains are rich

in nutrients, antioxidants and fiber. These constituents decrease your risk

for heart disease, stroke, diabetes and cancer.

Many different types of whole grains -- from amaranth, barley and bulgur to

rice, triticale (a high-protein hybrid of wheat and rye) and wheat -- can be

found in cereals, breads and pastas.

For maximum benefit: Choose breakfast cereals that contain at least 7 g of

fiber per serving.

Eat two to four servings of calcium foods daily. Calcium fights osteoporosis

and may help prevent colon cancer, high blood pressure and premenstrual

syndrome. Good plant sources of calcium include green, leafy vegetables...

calcium-fortified soy products, such as tofu and soy milk... and

calcium-fortified orange juice.

Important: Low-fat dairy products may not be the best source of calcium. The

protein in dairy products may leach calcium from your bones.

Eat two to four servings of flavonoid-rich foods daily. Blood levels of

flavonoids -- beneficial compounds found in all plants -- are up to 50 times

higher in the Japanese than in white Americans, according to a new study. A

high-flavonoid diet may help prevent heart disease as well as breast,

prostate and colon cancers.

Isoflavone-rich soy products contain flavonoid levels that are up to 1,000

times greater than those found in other foods.

Flaxseed contains high levels of lignans, which are similar compounds. Beans

are another good source, followed by tea, onions and apples.

To boost your intake of flavonoids and lignans...

Eat soy products twice a day. Choices include tofu, miso (a salty paste

often used as a flavoring), soy milk, soy nuts and soy burgers.

Take one tablespoon of flaxseed oil daily, or use it instead of butter or as

a salad dressing.

Drink three cups of tea daily.

Emphasize flavonoid-rich fruits and vegetables, such as broccoli, kale,

celery, onions, snow peas, turnip greens, apples, strawberries, grapes and

apricots.

Eat one to three servings of omega-3 foods daily. Most Americans do not get

enough omega-3 fatty acids. These dietary constituents protect your brain,

arteries and immune system.

To boost your intake of omega-3 foods...

Eat fatty fish (salmon, tuna and mackerel) three times a week.

Add flaxseed to your diet. Mix it into pancake or muffin batter or other

baked goods.

Avoid red meat. It may increase your risk for colon and prostate cancer. Do

not eat red meat more than three times a week -- and choose lean cuts.

Drink fresh water. You need adequate hydration. But forget about the

eight-glasses-a-day rule.

Better: Drink enough so that your urine is clear to straw-colored, whether

that's four or 12 glasses a day.

First Printed: June 1, 2002

Bottom Line/Health interviewed Bradley J. Willcox, MD, a fellow in the

division on aging, Harvard Medical School, Boston. He is coinvestigator of

the Okinawa Centenarian Study and coauthor, with his twin brother, D. Craig

Willcox, PhD, of <A

HREF= " http://www.amazon.com/exec/obidos/asin/0609807501/blpnet%0D " >The Okinawa

Program: How The World's Longest-Lived People

Achieve Everlasting Health -- and How You Can Too</A> (Crown).

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Carol A