Eating for the Long Haul

By nourishing your body right, you may be able to slow down the aging process. Certain foods can help you live long and stay sharp.

- ROZALYNN S. FRAZIER

WHEN IT COMES to living a long, healthy life, there are many factors to consider. Some we can control, others not so much. One area that's a key to promoting longevity-and one over which you do have some influence-is your diet. "Eating healthy is an important part of being well and longevity," says Maya Eady McCarthy, MD, a pediatrics hospitalist with Children's Healthcare of Atlanta. "Nutritious, highquality foods are key in order to provide our body with the fuel it needs to function at its best." Now, that doesn't mean you can only nosh on kale for the next 40 or 50 years. But it does mean it's important to be fairly consistent about sound eating habits. "You'll benefit most from what you do the majority of the time, over time," explains Cynthia Sass, MPH, RD, a Los Angeles-based sports and performance nutritionist. "So if your diet consists of whole, nutrient-rich foods 80 percent of the time, that has a greater impact than the 20 percent that may be less optimal." Here, our eating pros offer up five ways to make the longevity diet work well for you.

Power Up on Produce Every Day

To be exact, eat five to seven servings of fruits and vegetables daily, in a rainbow of colors, advises Sass. "In addition to vitamins, minerals, and fiber, veggies and fruits provide anti-inflammatory antioxidants and bioactive compounds, and a higher intake supports healthy immune function, mental health, sleep, and disease prevention," she says.

For the maximum benefit, aim for 10 servings a day. (Remember that everything from the fruit in your smoothie to the chickpeas in your salad counts toward this goal.) A meta-analysis published in the International Journal of Epidemiology reported that hitting 10 a day could help to prevent nearly 7.8 million premature deaths.