Diet & Fitness

1. What you eat for breakfast can really make a difference to your longevity! Research shows that people who eat a healthy breakfast live longer than those who either skip breakfast or eat a high-fat breakfast like eggs and breakfast meat, or pastry and donuts. Hot cereal like oatmeal is a great choice -- it's a good source of soluble and insoluble fiber, which helps keep you regular and your cholesterol low. Cold cereal may be a good choice, but not if it's a high sugar refined carbohydrate cereal! Choose a healthy, high fiber cold cereal; bran flakes or shredded wheat fit the bill.

You can make your usual cereal healthier by substituting some high fiber cereal for half of your regular. Always choose nonfat or low-fat milk and dairy products; people who eat diets high in saturated fat have a greater risk for heart disease, obesity, hypertension and stroke. Pastries, donuts, and sweet rolls are full of hydrogenated fat and sugar. It can take years from your life if you constantly subject your body to high levels of saturated and hydrogenated fats.

Make waffles and pancakes healthier by using a liquid egg substitute, nonfat milk and whole-grain flour! If you want eggs, consider lowering the fat and cholesterol by enjoying a liquid egg substitute or make an egg-white omelet with spinach and tomatoes for extra nutrition and health promoting antioxidants.

2. Eat fried foods often and you'll take years off your life! Researchers have known for years that people who eat the greatest number of servings of vegetables and fruit have lower rates of heart disease, diabetes, stroke and some types of cancer. In addition, populations who eat the greatest amount of red meat and fried foods have an increased risk for the same diseases!

It's not just the fat that's the culprit in commercial fried foods. Hydrogenated fat is full of trans fatty acids and gives you a double-whammy because research shows that trans fat not only raises your "bad" LDL cholesterol but also lowers your "good" HDL cholesterol. If you're eating fried foods often, you're increasing your risk for obesity, hypertension and heart disease.

If you're eating the fried foods at fast food restaurants, don't forget that in addition to all the extra calories from the fat the food is loaded with sodium. Constantly burdening your kidneys with excess sodium increases your risk for hypertension.

3. Fruit is a great source of vitamins, minerals and fiber... and it tastes good too! All fruits are fat-free, except avocado, and avocado contains only unsaturated fat. All fruit is free of cholesterol, and the beneficial fiber helps lower cholesterol and decrease risk for colon cancer and diverticulitis. Many large and reputable scientific studies show that populations who eat more fruits and vegetables have lower risk of cancer.

Variety improves your diet and your health. Instead of the usual banana, orange, apple and pear, be adventurous and choose some "superfruits." Guava and watermelon contain the highest amounts of vitamin C and carotenoids, and mango and cantaloupe are very good sources of vitamin A and C as well. Scientists have not isolated a fraction of the phytochemicals and nutrients in fruits, so you need to eat the fruit to gain the nutrition benefits that can lower your nutritional age.

4. Eat your veggies and protect your health! Some people perceive vegetables as a "diet" food. They think that protein is the best food you can eat, and under protest occasionally eat a serving of salad or green beans. Often people think that corn, peas or beans count as servings, and they won't eat cruciferous or "crunchy" vegetables unless they are covered with butter, margarine or cheese. And don't forget the salt! However, just this week headlines read "Listen to mom; she was right!"

It appears that broccoli and broccoli sprouts contain substances that help kill the bacteria that causes most stomach cancer. Especially nutritious are those whose colors are deep green, red or orange. Think romaine lettuce, broccoli and squash, tomatoes and red peppers, and spaghetti squash and carrots. Cruciferous vegetables, like broccoli and cabbage and Brussels sprouts, contain valuable phytonutrients, which are beneficial to your health.

What you choose to eat can make a difference in how long you live, and it will certainly influence how you feel. eDiets is dedicated to helping members get healthy by eating nutritious foods and getting to their goal weight. Click here to learn more about our healthy, nutritionist-designed plans.

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