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Disease Fighting Foods You Should Eat to Live Longer

Part of aging gracefully is choosing a diet that is healthy. How about one that can even fight off disease? For many years now, scientists have shown that a healthy diet can prevent a number of diseases such as diabetes, some forms of cancer and even heart disease. As time goes on, the list continues to grow.

Some tips for eating healthy are rather simplistic. Avoid too much fat and sugar. Eat your vegetables and fruits. However, there is a whole lot more to it than that! You have to understand about the vitamins and minerals that are necessary to a good, healthy life. You also have to understand about calories and proportions. By becoming acquainted with the food pyramid, you can get a good handle on what a balanced diet really means.

Here is a rundown of what to expect when interpreting the food pyramid:

1. Dairy - You should have two to three servings of dairy a day. Low fat dairy such as milk, yogurt, cottage cheese and more are all part of this category. One cup of milk is the equivalent of one serving.

2. Meats - Meat, fish, poultry, eggs, nuts and beans are all lumped together because these all provide the most protein in your diet and could also be termed the "main dish" in a meal. Two to three servings per day is the norm for a balanced diet. Two eggs is the equivalent of one serving as is ½ cup of tuna or half of a normal size chicken breast.

3. Grains - You need six to eleven servings per day of whole grains. Bread cereal, pasta and rice all fall into this area. Be sure to bypass white flour products and choose whole wheat and grains instead. Brown rice, whole wheat pasta or whole grain cereal are among the healthier choices. One serving of grains is equal to a slice of bread or part of a bagel.

4. Vegetables - Three to five servings are necessary for a balanced diet. Dark leafy green vegetables are optimal and with raw versions you get the maximum amount of vitamins and minerals. 1 cup of cooked vegetables or ½ cup raw vegetables equals one serving.

5. Fruits - Two to four servings are acceptable for a healthy diet. If you choose canned fruit, be sure to drain the heavy syrup as it adds empty calories. A medium sized apple is considered one serving.

The color of your food is also an indicator of how rich it is in vitamins and minerals. Therefore, the idea of color typically falls under the vegetable and fruit categories. Dark blue blueberries or the rich red of cranberries are super healthy as are the deep green of leafy vegetables. These all have nutrients that help fight diseases like cancer and even heart problems.

Incorporate fiber by eating plenty of vegetables, fruits and whole grains. Along with water, fiber will help keep your digestive tract moving and prevent constipation. Introduce good bacteria like those you find in yogurt in your diet. When you have an imbalance of bacteria in your digestive system, you need some "good" bacteria to balance the scales.

Soy products can help lower cholesterol and fatty fish is rich in omega essential fatty acids which are important for good heart health. Water keeps you hydrated and also aids digestion. Without enough water, your skin will not stay as supple and you could become dehydrated which causes a number of health concerns.

You don't have to give up the entire delicious no-no's; practicing moderation is the key to success. If you deprive yourself of something totally bad for you, you could end up binging instead. Practice control and allow yourself a small helping of what you crave. Most likely, your craving will be gone and you can get back on the bandwagon of good health through a balanced diet.