Ultimate Anti-Aging Meal Plan

If you’re on the lookout for foods to boost your health, you’ve probably discovered that it’s easy to locate new findings. But good health is in the details, and that’s harder to pin down. How much of a given food must you eat, and how often, to get the benefits? Which recommended foods are truly essential? And how do you pull the research together into meals you’ll enjoy eating over the next two weeks?

So MORE decided to do what hasn’t been done and pull all the pieces together. The result: our two-week, maximize-your-health eating plan. We enlisted registered dietitian Ruth Frechman of Burbank, California, to help us conform to the guidelines of the Mediterranean diet—heavy on olive oil, whole grains, nuts, produce and fish—which has been shown to increase your life span.

For the meals, we turned to Food52.com, a curated foodie site created by former New York Times Magazine food editor Amanda Hesser and writer Merrill Stubbs. Their recipes feature fresh ingredients, lots of whole foods (nothing processed) and generous helpings of herbs and spices. Being healthy has never been so delicious.

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How Much, How Often: Fruits

Two a day of any kind boosts your longevity


Red grapes: 1¼ cups after a high-fat meal offsets damage to blood vessels


Watermelon: 1 piece twice a month in season boosts weight loss


Pomegranate: 1 twice a month helps prevent bone loss


Cherries: ½ cup twice a week improves sleep


Dates: ½ cup twice a month helps slow down aging


Cantaloupe: ½ twice a month increases eye health


Apple: 1 three times a week lowers risk of diabetes


Blueberries: 1½ cups a week boosts heart health


Strawberries: 1½ cups a week cuts odds of having a heart attack

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How Much, How Often: Vegetables

2½ cups a day of any kind increases your life span


Dark greens: 1 cup almost every day lowers risk of lung cancer


Onion: ½ three times a week fends off cataracts


Avocado: ½ three times a week cuts risks of metabolic syndrome and heart disease


Broccoli and Broccoli sprouts: 1 cup three times a month  Reduces risk of bladder cancer


Beet: 1 twice a month lowers risk of dementia


Carrots: 4 ounces of carrots or other raw vegetables most days reduces blood pressure


Potatoes: 1 cup three times a week moderates high blood pressure


Peppers: 1 cup three times a week snuffs out free radicals and prevents cell damage


Tomatoes: 1 cup three times a week cuts systemic inflammation; lowers risk of heart disease and stomach cancer


Garlic: ½ to 1 whole clove a day lowers cholesterol levels

How Much, How Often: Proteins, Grains & Legumes

Nuts: 1 ounce five or more days a week lowers risk of heart disease


Fish: 3 ounces two or more times a week protects the aging brain, may lower risk of breast cancer and increases life span


Whole grains: 3 ounces a day cuts risks of prediabetes and type 2 diabetes


Low-fat yogurt: 1 (or more) six-ounce servings every three days reduces chances of developing high blood pressure  


Cheese: 1 ounce dairy products every three days lowers odds of colorectal cancer


Eggs: 1 to 3 a week preserves mental functioning


Poultry: 1 five-ounce serving twice a week builds muscles, bones, cells


Lentils and beans: ½ cup five days a week stabilizes blood sugar levels and protects against heart disease

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How Much, How Often: Condiments

Wine: 1 five-ounce glass most days reduces risk of heart disease, slows down aging


Olive oil: 2 tablespoons a day improves heart health; lowers risks of dementia and possibly breast cancer


Dark chocolate: 1 ounce two or three times a week improves functioning of the cardiovascular system


Turmeric: As much as you can fit in cuts odds of developing age-related memory loss


Black and Green Tea: Several cups a day cuts risks of bone fractures, some cancers and heart disease


Cinnamon: As much as you can fit in helps moderate blood sugar levels


Black pepper: At least a pinch a day helps fend off cancer


Parsley: ½ cup two times a week inhibits free radicals


Coffee: Several cups a day reduces risk of dying from heart disease


Ginger: 1-inch chunk occasionally lowers pain of osteoarthritis

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Download the two-week menu guide here.


Next: 11 Foods that Age-Proof Your Brain

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First published in the February 2014 issue

Share Your Thoughts!


Luke Rheaume11.14.2014

Looks like a Plant-Based Whole-Food Diet. The benefits are more that just anti-aging. Check out the movie 'Forks Over Knives' for some of the other benefits of this type of Diet.

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