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Index
Contents
Foreword
Part 1: What is Aging
Theories of aging
What affects how we age?
Diet lessons from around the world
Part 2: Principles of a Long and Healthy Life
Downsize your meals as the day goes on
Know how much is enough
Eat more plants
Eat the right carbs
Swap red meat for fish
Eat as nature intended
Choose naturally packaged fats
Dose up on the sunshine vitamin
Choose foods across the colour spectrum
Drink plenty of fluids
Part 3: The Longevity Eating Plan
The next four weeks
Week 1 meal planner
Week 2 meal planner
Week 3 meal planner
Week 4 meal planner
Breakfasts
Wonderfood: Yogurt
Supergroup: Berries
Wonderfood: Bananas
Wonderfood: Eggs
Supergroup: Whole grains
Lunches
Supergroup: Legumes
Supergroup: Bell peppers and chillies
Supergroup: Root vegetables
Wonderfood: Soy
Wonderfood: Avocados
Dinners
Supergroup: Leafy green vegetables
Supergroup: Fish and shellfish
Supergroup: Mushrooms
Supergroup: Onions, garlic, and leeks
Wonderfood: Tomatoes
Wonderfood: Olive oil
Supergroup: Citrus fruits
Supergroup: Nuts
Supergroup: Spices
Supergroup: Squashes
Life beyond the plan
Part 4: How the Body Changes with Age
The brain
Vision
Hearing and balance
Oral health
Immunity
Bones, muscles, and joints
Skin and sensation
The lungs
The heart and blood
Gut health
Urinary health
Women’s health
Men’s health
Bibliography
Author, consultant, and acknowledgments
Copyright
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