Dr. Keith Kantor, CEO of www.namedprogram.com
For Reader’s Digest
20’s- consume plain water and 9 servings of vegetables and fruits. This is a critical decade for young adults; it sets the foundation and habits for a life of health or health problems. These young adults should focus on limiting their consumption of unhealthy foods like deep fried foods, high sugar content pastries or candy and beverages that contain excessive calories like coffee specialty drinks, sodas, sport drinks, juice, etc. This group should focus on consuming 9 servings of vegetables and some fruits per day (a 3:1 ratio of vegetables to fruit is optimal providing adequate fiber and not excessive sugar even though it is the natural sugar from fruit). In addition to consuming 9 servings of vegetables per day they should also aim to consume at least half of their body weight in ounces of plain or alkaline water per day. Water helps moves nutrients through the body, it controls appetite and cravings and it help boost athletic and brain performance.
30’s consume dark leafy greens and heart healthy fats like avocados and coconut oil. Throughout the 30’s people tend to gain weight if they are going to gain weight. Women typically gain through childbearing, and both men and women can put on weight through daily stress and reduced daily activity. Consuming foods high in fiber, specifically dark leafy greens like spinach or kale will help keep you feeling full and decrease your risk for nutrient deficiencies. They should also consume heart healthy anti-inflammatory fats. These fats, like avocados, coconut oil, nuts, seeds, and nut butters will help control weight by reducing inflammation and the fat makes meals more satisfying, reducing sweet or junk food cravings after meals. This group should avoid general unhealthy foods and beverages like processed snacks, fried foods, sodas, excessive alcohol, and processed sugar.
40’s consume cruciferous vegetables. This decade is known for unhealthy fluctuations in hormones including estrogen and testosterone. We live in an environment of toxins that mimic estrogen in the body resulting in unwanted weight gain, accelerated aging and a decrease in testosterone and libido. Consuming cruciferous vegetables like cabbage, broccoli, cauliflower, brussel sprouts, and kale have been shown to naturally detoxify the body of excess estrogen, which also helps prevent or manage cancer. This group should also avoid general unhealthy foods and beverages like processed snacks, fried foods, sodas, excessive alcohol, and processed sugar.
50’s consume non- dairy calcium rich foods including white beans, salmon, sardines, dried figs, bok choy, kale, black eyed peas, almonds, oranges, or turnip greens. Calcium and vitamin D promote healthy bones and should be consumed to maintain and boost strong bones. Most people think of milk only as the option and with the rise of dairy intolerance this is not a great option for everyone. Consuming 2 or more servings of the items listed above will promote healthy bones to an aging person. This group should also avoid general unhealthy foods and beverages like processed snacks, fried foods, sodas, excessive alcohol, and processed sugar.
60’s consume coconut oil, berries and leafy greens. Coconut oil research has proven that it can help prevent and manage dementia, all healthy fats like avocados, nuts, seeds, help nourish the brain, which is comprised of fat. Berries and leafy greens are rich in anti oxidants, which boost the immune system reducing risk for chronic diseases that can arise during this decade. This group should also avoid general unhealthy foods and beverages like processed snacks, fried foods, sodas, excessive alcohol, and processed sugar.