Table of Contents
Foreword 6
Part 1 What is Aging?
Theories of aging 10
What affects how we age? 12
Diet lessons from around the world 16
Part 2 Principles of a long and Healthy Life
Downsize your meals as the day goes on 22
Know how much is enough 24
Eat more plants 26
Eat the right carbs 28
Swap red meat for fish 30
Eat as nature intended 32
Choose naturally packaged fats 34
Dose up on the sunshine vitamin 36
Choose foods across the color spectrum 38
Drink plenty of fluids 40
Part 3 The Longevity Eating Plan
The next four weeks 44
Week 1 meal planner 46
Week 2 meal planner 48
Week 3 meal planner 50
Week 4 meal planner 52
Breakfasts 54
Wonderfood: Yogurt 56
Supergroup: Berries 60
Wonderfood: Bananas 64
Wonderfood: Eggs 70
Supergroup: Whole grains 74
Lunches 78
Supergroup: Legumes 84
Supergroup: Bell peppers and chilies 90
Supergroup: Root vegetables 94
Wonderfood: Soy 100
Wonderfood: Avocados 104
Dinners 106
Supergroup: Leafy green vegetables 108
Supergroup: Fish and shellfish 112
Supergroup: Mushrooms 118
Supergroup: Onions, garlic, and leeks 122
Wonderfood: Tomatoes 126
Wonderfood: Olive oil 130
Supergroup: Citrus fruits 134
Supergroup: Nuts 140
Supergroup: Spices 146
Supergroup: Squashes 150
Life beyond the plan 152
Part 4 How the Body Changes with Age
The brain 156
Vision 162
Hearing and balance 166
Oral health 170
Immunity 174
Bones, muscles, and joints 178
Skin and sensation 182
The lungs 186
The heart and blood 190
Gut health 196
Urinary health 202
Women's health 206
Men's health 210
Bibliography 214
Index 220
Author, consultant, and acknowledgments 224