TasteOverTime - Articles Header - Ingredients

Article

CANCER Calls!

TasteOverTime Blog - CANCER Calls!

To help you look good and feel great after age 50, incorporate these 50+ anti-aging foods into your diet.  Healthy benefits abound!  

The biggies contain:

  • anti-carcinogens, anti-inflammatories and antioxidants for cancer defense
  • pre and probiotics and fiber for gut health
  • monounsaturated and omega-3 fats for cardiovascular well being

Many bestow even greater wellness benefits, from mental health to physical fitness.

Introducing the top contenders...

🍓 FRUITS

Fruit “families” are jam-packed with anti-carcinogens, anti-inflammatories and antioxidants like vitamins A and C, and are fiber-rich with prebiotics for healthy digestion. These anti-aging all-stars are bursting with taste, too!

Berries – as blackberries, blueberries, caper berries, cranberries, pomegranate, raspberries, strawberries

Citrus – as grapefruit, lemon, lime, orange, tangerine

Gourds – as cantaloupe, casaba, watermelon

Grapes – as currants, raisins, green, red & purple grapes (and wine!)

Rose – as apple, pear, rosehips

Stone – as apricot, cherry, coconut, date, nectarine, olive (and olive oil!), peach, plum, prune

Tomatoes – see VEGETABLES

Tropical – as acai, avocado, banana, guava, kiwi, mango, papaya, pineapple

🥕 VEGETABLES

Brightly-colored veggie “families” offer an array of phytonutrients, super-star plant substances with promising anti-aging properties—great for skin, heart and mind. Focus on vegetable-powered cuisine starring these beauties!

Asparagus – as agave, green and white asparagus, yucca

Asters – as artichoke, safflower, sunflower

Beans and peas – as alfalfa, adzuki, black, fava, garbanzo, kidney, lima, lentils, mung, Northern, peas, peanuts, pinto, soybean, string

Buckwheat – also rhubarb, sorrel

Cruciferous – as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kohlrabi, rutabaga, turnip      

Fermented – as kimchi, kombucha, miso, pickles, sauerkraut, tempeh

Greens – as alfalfa, arugula, beet, chard, collard, dandelion, endive, escarole, kale, mustard, spinach, turnip, watercress

Mallow – as cacao, hibiscus, okra

Nightshades – as eggplant, chili peppers, bell peppers, tomatoes, white potatoes

Onions – as chives, garlic, leeks, red, yellow & white onions, scallions, shallots

Root – as beet, carrot, parsnip, potato, rutabaga, radish, sweet potato, turnip

Squash – as acorn, butternut, cucumber, pumpkin

🧄 HERBS AND SPICES

There’s a world of phyto-nutrients in herbs and spices—way beyond ubiquitous parsley and black pepper.  Garlic, ginger and turmeric are anti-aging front-runners. Fresh is best, but dried imparts micronutrients and terrific tastes, too!

  • Basil
  • Caraway
  • Cayenne
  • Cumin
  • Cloves
  • Cinnamon
  • Dill
  • Fennel
  • Fenugreek
  • Garlic
  • Ginger
  • Mustard
  • Parsley
  • Rosemary
  • Sage
  • Spearmint
  • Thyme
  • Turmeric
🥜 NUTS AND SEEDS

Nutty and seedy reign when it comes to anti-aging disease-prevention! Revisit your favorite nuts and seeds whole, chopped, ground or pureed into “butters”.  Incorporate their health-enhancing oils for versatility!

Nuts – as almonds, Brazil, cashews, hazelnuts, Macadamia, pecans, pine nuts, pistachios, walnuts

Seeds – as chia, flax, poppy, sesame, sunflower

🌾 GRAINS

Time to think earth colors and textures when choosing grains—brown and chewy usually mean wholeness and goodness for anti-aging heart and gastro-intestinal health. Organic rules!

Whole grains – as amaranth, barley, brown rice, buckwheat, bulgur, corn, einkorn, farro, freekeh, millet, oats, popcorn, quinoa, rice, rye, sorghum, spelt, teff, triticale, wheat berries, wild rice

🧀 ANIMAL FOODS

While plant-centered eating is foremost for phytopian benefits, some animal foods boast anti-aging attributes. Fermented dairy products are protein, vitamin and mineral-rich and stomach-friendly with probiotics, and fish and shellfish are mostly low in fat and calories with disease-fighting omega-3’s.

Fermented dairy products – as buttermilk, cheese, cottage cheese, kefir, ricotta, sour cream, yogurt

Fish, shellfish – as anchovies, cod, herring, mackerel, oysters, salmon, sardines, trout

☕ NOT TO BE MISSED

Some stellar items don’t quite categorize, but stand out for their anti-aging nutritive substances from A to Z—like Anthocyanins to Zeaxanthin. A smattering of promising eating and drinking at its tastiest!

  • Chocolate
  • Cocoa
  • Coffee
  • Fungi
  • Honey
  • Teas
  • Vanilla

50+ Anti-Aging Foods for Ages 50+

Healthy (and tasty) benefits to pursue!

...with a Handy Pocket Guide for GLUTEN-FREE Supermarket Sleuthing!

Gluten is a generic name for the proteins in barley, rye, wheat, and triticale – a cross between rye and wheat. It provides elasticity to the texture of dough and helps it rise.

Gluten may be problematic for prone individuals.  Wheat gluten is a mixture of two types of proteins, glutenins and gliadins that may provoke illness in people with celiac disease.

Celiac disease is an autoimmune disorder characterized by a harmful immune response in the upper small intestine to gluten proteins, with the potential to cause intestinal damage.  Celiac disease may be treatable when gluten is totally removed from the diet.

In contrast, gluten intolerance is a sensitivity that produces short-term bloating and/or belly pain.  It poses a lifetime of compromised immunity that tends to dissipate when dietary gluten is fully eliminated.

Gluten intolerance is on the rise for a number of reasons:  

  • Chronic invaders and/or infections
  • Genetics
  • Gut flora damage
  • Increased intestinal bacterial growth
  • Over response to otherwise harmless substances
  • Super clean environments
  • Vitamin and mineral deficiencies
  • Wheat alterations


🔍 TasteOverTime GLUTEN-FREE Primer and Protector!

Where’s the gluten?

Protect your diet from gluten proteins by eliminating these substances – also their byproducts and variations…

Barley

Brewer’s Yeast

Malt

Rye

Triticale

Wheat as durum, einkorn, emmer, farina, farro, graham, kamut, semolina, spelt, wheatberries

Wheat Starch

🤓 TasteOverTime Pocket Guide for GLUTEN-FREE Supermarket Sleuthing

Use this handy pocket guide to detect gluten on ingredient labels – unless they’re labeled gluten-free…

Baked goods – as bars, cakes, cookies, pastries, pies, tarts, etc.

Beer and malt beverages*

Breads – as baguettes, cornbread, croissants, English muffins, flatbreads, focaccia, muffins, naan, pita, potato, quick breads, rolls, rye bread, etc.

Breadcrumbs, breading and coating mixes

Breakfast foods – as bagels, breakfast bars, cereals, crepes, doughnuts, muffins, pancakes, sweet rolls, waffles, etc.

Brewer’s yeast

Brown rice syrup

Candy and candy bars

Cereals and granolas

Cheesecake fillings

Crackers – as breadsticks, cheese crackers, graham crackers, goldfish, pretzels, etc.

Cream sauces

Croutons

Energy bars and granola bars  

Flour tortillas

French fries  

Meat substitutes

Multi-grain or “artisan” tortilla chips or tortillas  

Noodles and pastas – as chow mein, couscous, dumplings, egg noodles, gnocchi, ramen, raviolis, udon, soba, etc.

Potato chips

Pre-seasoned meats

Processed luncheon meats

Quick breads – as biscuits, crepes, French toast, pancakes, quick breads, waffles, etc.

Salad dressings and marinades

Sauces and gravies

Self-basting poultry

Soups

Soy sauce

Starch or dextrin  

Stuffing and dressings

Tortillas

Wheat flour

*Some distilled alcoholic beverages and vinegars are gluten-free – except those with added colors or flavorings like dessert wines, or with barley malt like wine coolers.

⚠️ Non-Foods that May Contain GLUTEN

Items that come into contact with the oral cavity may generate gluten-based reactions – no clear rules exist…

  • Communion wafers
  • Dental and oral care products
  • Drugs and over-the-counter medications
  • Envelope flaps and postage stamps
  • Herbal or nutritional supplements
  • Lipstick, lip gloss, lip balm or cosmetics 
  • Play-dough
  • Vitamins and supplements

A lot of sleuthing…but your small intestine may thank you for it!


What you eat and drink matters to help keep your heart young and vibrant!  Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!

❌ EAT LESS:
  • Saturated fats
  • Sodium
✔️ EAT MORE:
  • Fiber
  • Plant-based nutrients

HERE’S HOW…

  • Eat less fatty meats and higher-fat dairy products
  • Eat less burgers, ice cream, macaroni and cheese and pizza
  • Eat more fiber-rich fruits, legumes (beans), vegetables and whole grains

                                            and…

  • Choose fresh or fresh-frozen items without added sauces or fillers
  • Choose lower fat and sodium and no-salt-added packaged and processed foods, like canned veggies, deli meats and cheeses, snacks and soups

TasteOverTime Grocery List for the Young at Heart!

🍎 FRUITS AND VEGETABLES

Fruits and veggies can’t be beat for heart health!  They’re loaded with phyto- (plant) nutrients and fiber.  

Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen.  Lower-sodium canned or dried may be handy additions.

Look for…

⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges

⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins

⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes

⬜ Fresh-frozen vegetables without added butter, salt and sauces

⬜ Leafy greens, like arugula, kale, Romaine and spinach

⬜ Lower-sodium canned or dried vegetables

🍞 WHOLE GRAIN BREADS, CEREALS AND ALTERNATIVES

Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.

Look for products that are 100% whole grains that should be listed first on the ingredient list.  Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.

Look for…

⬜ Legume (bean) and alternative grain-based pastas and sides

⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas

⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat

⬜ Whole grains, like brown or wild rice, oats and quinoa

⬜ Whole-wheat or whole-grain pasta and couscous

🥛 DAIRY PRODUCTS AND PLANT ALTERNATIVES

Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.

Focus on lower-fat and fat-free options.  Make sure additional sugars and sodium are scarce so extras don’t add up.

Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.

Look for…

⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt

⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk

⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.

🥑 FATS AND OILS

Time to reduce saturated fats and choose products without trans fats for heart health!  Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood, and nuts, seeds and their oils, like almond and olive.

Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.

Look for…

⬜ Light butter and yogurt-butter blends

⬜ Lower-fat mayonnaise and plant-based mayo

⬜ Non-stick cooking sprays

⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut

⬜ Oil-based salad dressings

⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols

🐟 PROTEINS

While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine.  Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.

Look for…

⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)

⬜ Eggs whites

⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas

⬜ Pork: leg, shoulder and tenderloin

⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)

⬜ Seafood: most fish and shellfish

⬜ Tofu, tempeh

⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)

🍷 NOT TO BE MISSED

Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.

These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.

Look for…

⬜ Chocolate

⬜ Cocoa

⬜ Coffee

⬜ Fungi

⬜ Honey

⬜ Red wine

⬜ Tea

⬜ Vanilla

Grocery shopping at its heart-healthiest!


Though I wrote The Ultimate Keto Cookbook a few years back, it was hardly the quintessential book on the KETO DIET that’s been around since 1923 with many renditions.

Thanks to Dr. Russell Wilder at the Mayo Clinic, the classic ketogenic diet, based on four parts fat for every one-part protein, forces the body to burn fats instead of carbohydrates for energy and drives weight loss.

I was an early proponent of the KETO DIET to help lessen epileptic seizures and increase weight loss for obesity. I never thought its concepts would take such hold and endurance. I think I may know why...

😃 The KETO DIET reportedly may ...
  • Restrict hard-to-control carbohydrate-rich foods and beverages
  • Dissipate hunger
  • Provide foods Americans love—loaded with fats and proteins
  • Induce quick weight loss
🤔 The KETO DIET purportedly may …
  • Improve cognitive functioning
  • Lessen sugar dependency
  • Reduce inflammation
  • Slow certain cancer progression

In today’s food and drink mania, the KETO DIET is a rock star. Any downsides?

😐 Immediate KETO DIET concerns …
  • Trouble sticking to narrow carbohydrate restrictions 
  • Exhaustion and/or cravings during early days/weeks 
😮 Long-term KETO DIET qualms …
  • Constipation
  • Gallbladder, liver, pancreas and thyroid contraindications
  • Heart disease risks
  • Kidney stones
  • Low blood pressure
  • Medication adjustments
  • Nutrient deficiencies 
  • Non-sustainability

Well supervised for short periods, the KETO DIET may induce quick weight loss and reduce blood sugar, to be replaced by a less-restrictive diet with fewer side effects. In my view, the Mediterranean Diet or DASH Diet still ranks #1 for longer-term weight maintenance and health.

To durable diets!

CANCER is the reason I am a Registered Dietitian/Nutritionist today.  

After fulfilling lifetime passions in the arts and communications, I turned my attention to nutrition in hopes of uncovering a cure for CANCER.  

You see, my father died from CANCER when I turned nine and I had lots of unanswered questions.  I also had blind faith that I could change the world’s unhealthy eating habits—like what I try to achieve today.

Thus, I’ve spent a lifetime investigating the best diet for CANCER prevention to formulate the soundest proactive eating plan and tastiest preventive recipes. And I’ve come full circle to rediscover that these early food and nutrition teachings live on!

👍 CANCER yeah’s!

…with cancer-combatants, like folic acid, isothiocyanates, lignans, lycopene, sulphoraphane, and others.

Fruits – as apples, berries, cantaloupe, cherries, citrus fruits, cranberries and grapes

Coffee and tea

Garlic and onions

Legumes – as garbanzo, kidney and pinto beans, dried peas

and lentils

Omega-3 fatty acids as olive oil and fatty fish, like salmon and sardines

Vegetables – as asparagus, broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables, carrots, green leafy veggies and winter squash

Nuts and seeds – as almonds, walnuts and flaxseeds with soluble fiber

Whole grains – as brown rice, whole oats, quinoa and whole wheat

👎 CANCER not so’s

…with cancer-causing chemicals, like amines and hydrocarbons that form when meats are cooked over open flame at high temperatures, and more.

  • Blackened-grilled foods, cured meat products, deep-fried foods, dairy products and higher-fat meats, processed meats and refined carbohydrates
  • Alcoholic products and sugar-sweetened beverages
🤔 CANCER maybe so’s

…with cancer-controversies, where diet-cancer investigations seek answers.

By choosing less processed and refined foods, healthy preparations of leaner meats and lower-fat dairy products, and an abundance of phytonutrient-packed fruits and vegetables, you’ll join my cancer-fighting crusade!

Heed the call!

At some point in my middle-American upbringing I learned that cows made milk for strong bones and teeth, and that three daily glasses of dairy milk made the grade.  

Never did I realize that it was calcium that reigned supreme. Nor that the plant kingdom stockpiled calcium in foods like almonds, black beans, garbanzos, kale, spinach and sesame seeds.

Calcium is essential for bone development and maintenance, blood clotting, blood pressure, enzyme activation, fluid balance, muscle contraction and nerve transmittance.  Too little calcium and osteoporosis, a brittle bone disease may ensue. Osteoporosis is present in almost one in five American women ages 50 or older. Calcium absorption is less efficient in aging, coupled with lower vitamin D intake, less sun exposure and medication interactions.  

Too much calcium and central nervous system and coronary disorders may result. CHOOSE WISELY!

🥛 CALCIUM CONTENDERS build your foundation…

Calcium-rich dairy foods/beverages and varieties make the grade!

  • Cheddar cheese, cottage cheese, feta cheese, mozzarella cheese, Parmesan cheese, ricotta cheese
  • Dairy milk
  • Frozen yogurt, Greek yogurt, yogurt
  • Ice cream

Fish and seafood worth the plunge!

  • Canned salmon with bones
  • Canned sardines with bones
  • Canned shrimp

Calcium-rich plant-based foods/beverages up the ante!

  • Almonds
  • Broccoli
  • Calcium-fortified breakfast cereals
  • Calcium-fortified grain, legume  and nut “milks”
  • Calcium-fortified orange juice
  • Calcium-fortified tofu
  • Calcium-fortified tortillas
  • Collards, dandelion greens, kale and spinach
  • Edamame
  • Figs (see Stuffed Figs in Port Wine Sauce)
  • Legumes and lentils
  • Rhubarb
  • Tahini (sesame seed “paste”)
💪 FUNCTIONAL STRENGTH TRAINING cements the deal!

To make maximum use of this calcium for greatest bone mineral density, functional strength training is where it’s at.

Working your muscles may help prevent fall-related fractures. Elastic exercise bands, free weights, weight machines and exercises that lift your own weight with push-ups and squats help target large muscle groups (arms, back, chest, legs and shoulders), core muscles (abs, back and obliques) and smaller secondary stabilizer muscles.

I no longer solely depend upon calcium from bottles or cartons. Instead, I carefully integrate calcium-rich plants into my diet and consciously work my bones and muscles.

Calcium reigns for strong bones in my life and should in yours, too!


Jacqueline TheFitFoodPro

CANCER Calls!

Article

TasteOverTime Blog - CANCER Calls!

To help you look good and feel great after age 50, incorporate these 50+ anti-aging foods into your diet.  Healthy benefits abound!  

The biggies contain:

  • anti-carcinogens, anti-inflammatories and antioxidants for cancer defense
  • pre and probiotics and fiber for gut health
  • monounsaturated and omega-3 fats for cardiovascular well being

Many bestow even greater wellness benefits, from mental health to physical fitness.

Introducing the top contenders...

🍓 FRUITS

Fruit “families” are jam-packed with anti-carcinogens, anti-inflammatories and antioxidants like vitamins A and C, and are fiber-rich with prebiotics for healthy digestion. These anti-aging all-stars are bursting with taste, too!

Berries – as blackberries, blueberries, caper berries, cranberries, pomegranate, raspberries, strawberries

Citrus – as grapefruit, lemon, lime, orange, tangerine

Gourds – as cantaloupe, casaba, watermelon

Grapes – as currants, raisins, green, red & purple grapes (and wine!)

Rose – as apple, pear, rosehips

Stone – as apricot, cherry, coconut, date, nectarine, olive (and olive oil!), peach, plum, prune

Tomatoes – see VEGETABLES

Tropical – as acai, avocado, banana, guava, kiwi, mango, papaya, pineapple

🥕 VEGETABLES

Brightly-colored veggie “families” offer an array of phytonutrients, super-star plant substances with promising anti-aging properties—great for skin, heart and mind. Focus on vegetable-powered cuisine starring these beauties!

Asparagus – as agave, green and white asparagus, yucca

Asters – as artichoke, safflower, sunflower

Beans and peas – as alfalfa, adzuki, black, fava, garbanzo, kidney, lima, lentils, mung, Northern, peas, peanuts, pinto, soybean, string

Buckwheat – also rhubarb, sorrel

Cruciferous – as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kohlrabi, rutabaga, turnip      

Fermented – as kimchi, kombucha, miso, pickles, sauerkraut, tempeh

Greens – as alfalfa, arugula, beet, chard, collard, dandelion, endive, escarole, kale, mustard, spinach, turnip, watercress

Mallow – as cacao, hibiscus, okra

Nightshades – as eggplant, chili peppers, bell peppers, tomatoes, white potatoes

Onions – as chives, garlic, leeks, red, yellow & white onions, scallions, shallots

Root – as beet, carrot, parsnip, potato, rutabaga, radish, sweet potato, turnip

Squash – as acorn, butternut, cucumber, pumpkin

🧄 HERBS AND SPICES

There’s a world of phyto-nutrients in herbs and spices—way beyond ubiquitous parsley and black pepper.  Garlic, ginger and turmeric are anti-aging front-runners. Fresh is best, but dried imparts micronutrients and terrific tastes, too!

  • Basil
  • Caraway
  • Cayenne
  • Cumin
  • Cloves
  • Cinnamon
  • Dill
  • Fennel
  • Fenugreek
  • Garlic
  • Ginger
  • Mustard
  • Parsley
  • Rosemary
  • Sage
  • Spearmint
  • Thyme
  • Turmeric
🥜 NUTS AND SEEDS

Nutty and seedy reign when it comes to anti-aging disease-prevention!  Revisit your favorite nuts and seeds whole, chopped, ground or pureed into “butters”.  Incorporate their health-enhancing oils for versatility!

Nuts – as almonds, Brazil, cashews, hazelnuts, Macadamia, pecans, pine nuts, pistachios, walnuts

Seeds – as chia, flax, poppy, sesame, sunflower

🌾 GRAINS

Time to think earth colors and textures when choosing grains—brown and chewy usually mean wholeness and goodness for anti-aging heart and gastro-intestinal health. Organic rules!

Whole grains – as amaranth, barley, brown rice, buckwheat, bulgur, corn, einkorn, farro, freekeh, millet, oats, popcorn, quinoa, rice, rye, sorghum, spelt, teff, triticale, wheat berries, wild rice

🧀 ANIMAL FOODS

While plant-centered eating is foremost for phytopian benefits, some animal foods boast anti-aging attributes. Fermented dairy products are protein, vitamin and mineral-rich and stomach-friendly with probiotics, and fish and shellfish are mostly low in fat and calories with disease-fighting omega-3’s.

Fermented dairy products – as buttermilk, cheese, cottage cheese, kefir, ricotta, sour cream, yogurt

Fish, shellfish – as anchovies, cod, herring, mackerel, oysters, salmon, sardines, trout

☕ NOT TO BE MISSED

Some stellar items don’t quite categorize, but stand out for their anti-aging nutritive substances from A to Z—like Anthocyanins to Zeaxanthin. A smattering of promising eating and drinking at its tastiest!

  • Chocolate
  • Cocoa
  • Coffee
  • Fungi
  • Honey
  • Teas
  • Vanilla

50+ Anti-Aging Foods for Ages 50+

Healthy (and tasty) benefits to pursue!

What you eat and drink matters to help keep your heart young and vibrant!  Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!

❌ EAT LESS:
  • Saturated fats
  • Sodium
✔️ EAT MORE:
  • Fiber
  • Plant-based nutrients

HERE’S HOW…

  • Eat less fatty meats and higher-fat dairy products
  • Eat less burgers, ice cream, macaroni and cheese and pizza
  • Eat more fiber-rich fruits, legumes (beans), vegetables and whole grains

                                            and…

  • Choose fresh or fresh-frozen items without added sauces or fillers
  • Choose lower fat and sodium and no-salt-added packaged and processed foods, like canned veggies, deli meats and cheeses, snacks and soups

TasteOverTime Grocery List for the Young at Heart!

🍎 FRUITS AND VEGETABLES

Fruits and veggies can’t be beat for heart health!  They’re loaded with phyto- (plant) nutrients and fiber.  

Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen.  Lower-sodium canned or dried may be handy additions.

Look for…

⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges

⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins

⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes

⬜ Fresh-frozen vegetables without added butter, salt and sauces

⬜ Leafy greens, like arugula, kale, Romaine and spinach

⬜ Lower-sodium canned or dried vegetables

🍞 WHOLE GRAIN BREADS, CEREALS AND ALTERNATIVES

Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.

Look for products that are 100% whole grains that should be listed first on the ingredient list.  Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.

Look for…

⬜ Legume (bean) and alternative grain-based pastas and sides

⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas

⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat

⬜ Whole grains, like brown or wild rice, oats and quinoa

⬜ Whole-wheat or whole-grain pasta and couscous

🥛 DAIRY PRODUCTS AND PLANT ALTERNATIVES

Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.

Focus on lower-fat and fat-free options.  Make sure additional sugars and sodium are scarce so extras don’t add up.

Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.

Look for…

⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt

⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk

⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.

🥑 FATS AND OILS

Time to reduce saturated fats and choose products without trans fats for heart health!  Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood and nuts, seeds and their oils, like almond and olive.

Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.

Look for…

⬜ Light butter and yogurt-butter blends

⬜ Lower-fat mayonnaise and plant-based mayo

⬜ Non-stick cooking sprays

⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut

⬜ Oil-based salad dressings

⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols

🐟 PROTEINS

While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine.  Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.

Look for…

⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)

⬜ Eggs whites

⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas

⬜ Pork: leg, shoulder and tenderloin

⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)

⬜ Seafood: most fish and shellfish

⬜ Tofu, tempeh

⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)

🍷 NOT TO BE MISSED

Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.

These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.

Look for…

⬜ Chocolate

⬜ Cocoa

⬜ Coffee

⬜ Fungi

⬜ Honey

⬜ Red wine

⬜ Tea

⬜ Vanilla

Grocery shopping at its heart-healthiest!


What you eat and drink matters to help keep your heart young and vibrant!  Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!

❌ EAT LESS:
  • Saturated fats
  • Sodium
✔️ EAT MORE:
  • Fiber
  • Plant-based nutrients

HERE’S HOW…

  • Eat less fatty meats and higher-fat dairy products
  • Eat less burgers, ice cream, macaroni and cheese and pizza
  • Eat more fiber-rich fruits, legumes (beans), vegetables and whole grains

                                            and…

  • Choose fresh or fresh-frozen items without added sauces or fillers
  • Choose lower fat and sodium and no-salt-added packaged and processed foods, like canned veggies, deli meats and cheeses, snacks and soups

TasteOverTime Grocery List for the Young at Heart!

🍎 FRUITS AND VEGETABLES

Fruits and veggies can’t be beat for heart health!  They’re loaded with phyto- (plant) nutrients and fiber.  

Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen.  Lower-sodium canned or dried may be handy additions.

Look for…

⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges

⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins

⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes

⬜ Fresh-frozen vegetables without added butter, salt and sauces

⬜ Leafy greens, like arugula, kale, Romaine and spinach

⬜ Lower-sodium canned or dried vegetables

🍞 WHOLE GRAIN BREADS, CEREALS AND ALTERNATIVES

Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.

Look for products that are 100% whole grains that should be listed first on the ingredient list.  Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.

Look for…

⬜ Legume (bean) and alternative grain-based pastas and sides

⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas

⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat

⬜ Whole grains, like brown or wild rice, oats and quinoa

⬜ Whole-wheat or whole-grain pasta and couscous

🥛 DAIRY PRODUCTS AND PLANT ALTERNATIVES

Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.

Focus on lower-fat and fat-free options.  Make sure additional sugars and sodium are scarce so extras don’t add up.

Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.

Look for…

⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt

⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk

⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.

🥑 FATS AND OILS

Time to reduce saturated fats and choose products without trans fats for heart health!  Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood and nuts, seeds and their oils, like almond and olive.

Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.

Look for…

⬜ Light butter and yogurt-butter blends

⬜ Lower-fat mayonnaise and plant-based mayo

⬜ Non-stick cooking sprays

⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut

⬜ Oil-based salad dressings

⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols

🐟 PROTEINS

While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine.  Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.

Look for…

⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)

⬜ Eggs whites

⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas

⬜ Pork: leg, shoulder and tenderloin

⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)

⬜ Seafood: most fish and shellfish

⬜ Tofu, tempeh

⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)

🍷 NOT TO BE MISSED

Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.

These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.

Look for…

⬜ Chocolate

⬜ Cocoa

⬜ Coffee

⬜ Fungi

⬜ Honey

⬜ Red wine

⬜ Tea

⬜ Vanilla

Grocery shopping at its heart-healthiest!


Jacqueline TheFitFoodPro

CANCER Calls!

Article

Category:
Lifestyles
Prep Time:
Technique:
Equipment:
TasteOverTime Blog - CANCER Calls!
Jacqueline TheFitFoodPro