{"id":10785,"date":"2020-11-24T15:15:26","date_gmt":"2020-11-24T15:15:26","guid":{"rendered":"https:\/\/nutrishield.com\/?page_id=10785"},"modified":"2021-12-23T10:11:56","modified_gmt":"2021-12-23T10:11:56","slug":"healthy-eating-and-lifestyle-plan-to-delay-ageing","status":"publish","type":"page","link":"https:\/\/staging.nutrishield.com\/?page_id=10785","title":{"rendered":"Healthy Eating and Lifestyle Plan to Delay Ageing"},"content":{"rendered":"
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Healthy Eating and Lifestyle Plan to Delay Ageing<\/strong><\/h1>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>
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Combining the best of the best to<\/h2>\n

\u2018super-boost\u2019 your nutrition<\/h2>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>
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<\/h2>\n

THE HEALTHY EATING PLAN<\/strong><\/h2>\n

The Delay Ageing Food Plan<\/em><\/strong> has a lot of plant foods but does not demand you become a vegetarian or vegan. More what has been termed a \u2018reducitarian\u2019 \u2013 eating mainly plant protein but with fish and some meat.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
GREEN<\/strong><\/span> foods<\/td>\n2 a day<\/td>\nBroccoli, chard, spinach, cabbage, kale, cauliflower, sprouts, rocket, asparagus, green peppers, peas, courgettes\/zucchini, celery, leafy salads, mangetout \/sugarsnaps<\/td>\n<\/tr>\n
RED<\/strong><\/span> foods<\/td>\n1-2 a day<\/td>\nStrawberries, raspberries, cherries, red grapes, red pepper, red onion, tomatoes, apples, chilli peppers<\/td>\n<\/tr>\n
YELLOW<\/strong><\/span> and ORANGE<\/span><\/strong> foods<\/td>\n1-2 a day<\/td>\nCarrots, sweet potatoes, oranges, grapefruit, mango, apricot, pumpkin, banana, sweetcorn, squash<\/td>\n<\/tr>\n
BLUE<\/span><\/strong> and PURPLE<\/span><\/strong> foods<\/td>\n1-2 a day<\/span><\/td>\nBlueberries, bilberries, blackberries, blackcurrants, black\/concord grapes, raisins, plums, aubergine\/eggplant, beetroot<\/td>\n<\/tr>\n
WHOLE GRAINS<\/strong><\/td>\n2 a day<\/td>\nWholegrain bread, cereals, pasta, rice, oats, quinoa, buckwheat, rye, barley, etc<\/td>\n<\/tr>\n
Fruit\/vegetable JUICE<\/strong><\/td>\nmax 1 a day<\/td>\nSingle or mixed fruits or vegetables (pure fruit\/veg, no added sugar)<\/td>\n<\/tr>\n
PREBIOTIC<\/strong> and HIGH FIBRE<\/strong> foods in addition to fibre in fruits, grains and vegetables<\/td>\n4 -5 times a week<\/td>\nOnions, garlic, leeks, artichokes, lentils, bananas, beans (kidney, haricot, borlotti, black-eye etc), chickpeas and products eg. dhal, hummus. Add occasional fermented foods, like sauerkraut, miso, kefir, tempeh.<\/td>\n<\/tr>\n
MUSHROOMS<\/strong><\/td>\n3 x a week<\/td>\nAll eg. chestnut, portobello, oyster, shiitake, maitake, chanterelle, reishi\u00a08<\/td>\n<\/tr>\n
HERBS<\/strong> and SPICES<\/strong><\/td>\nas frequently as you can<\/td>\nTurmeric, ginger, cayenne, chilli, curry powder, basil, thyme, black pepper, cinnamon, oregano, rosemary, nutmeg, sage, coriander, etc. They add health benefits and flavour, reducing need for salt.<\/td>\n<\/tr>\n
SOYBEANS <\/strong>and products<\/td>\n1-2 times a week<\/td>\nTofu, edamame, miso, textured soy protein, natto<\/td>\n<\/tr>\n
NUTS<\/strong> and SEEDS<\/strong><\/td>\nsmall handful daily<\/td>\nNuts eg. walnuts, cashews, peanuts, almonds, brazil nuts. Seeds eg. flax (linseeds), chia, hemp, sesame, pine, pumpkin.<\/td>\n<\/tr>\n
Oily FISH<\/strong><\/em>
\n(Optional)<\/em><\/td>\n		2-3 times a week<\/td>\nSalmon (esp. wild), herring, trout, anchovy, mackerel, sardines, pilchards. Occasional shellfish eg. prawns (for selenium, zinc).<\/td>\n<\/tr>\n
MEAT<\/em><\/strong>
\n(Optional)<\/em><\/td>\n		1-2 times a week<\/td>\nChicken, turkey, game, duck, lamb. You need about 1g a day of protein per gram of body weight. Organic\/free range if you can.<\/td>\n<\/tr>\n
EGGS<\/em><\/strong> (Optional)<\/em><\/td>\nup to 7 a week<\/td>\nOrganic and free-range hens have better feed quality and lifestyle, and their eggs have higher nutrients.<\/td>\n<\/tr>\n
DAIRY<\/em><\/strong>
\n(Optional)<\/em><\/td>\n		in moderation<\/td>\nDairy contributes calcium, magnesium and vitamins, but these are also in vegetables. Choose organic milk and butter, real cheeses, especially green and blue, and plain \u2018live\u2019 yogurts.<\/td>\n<\/tr>\n
Plant-derived FATS<\/strong> and OILS<\/strong><\/td>\nas needed<\/td>\nExtra virgin olive, flaxseed or hempseed oils for salads and general cooking. Avocado oil for high-temperature frying.<\/td>\n<\/tr>\n
DARK CHOCOLATE<\/strong><\/td>\n2-3 squares daily<\/td>\nCocoa flavonols are healthy and there\u2019s much less sugar and no dairy compared to milk chocolate.<\/td>\n<\/tr>\n
DRINKS<\/strong><\/td>\nfrequent<\/td>\n6-8 glasses equivalent of water-based drinks ie. water, teas (green, black, chamomile, herbal), coffee. Moderate red wine (women 1 glass a day; men 1-2).<\/td>\n<\/tr>\n
Comprehensive nutritional health supplement<\/strong><\/td>\ndaily<\/td>\nThis eating plan is already far healthier than the average person's diet. But it still falls short of the optimum all-round health-protective nutrition intake in the level and range of anti-inflammatory, anti-oxidant, DNA-protective and immune-supporting nutrients each day.<\/p>\n

NutriShield Premium contains 43 protective nutrients in optimum daily amounts - a baseline that reproduces the micro-nutrients in the world's healthiest diets. It's also your safety-net, because in reality we all enjoy the occasional take-away, ready meal, croissant or bacon roll!<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div><\/div>

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\"Healthy<\/p>\n

EAT FEWER PRO-INFLAMMATORY AND PROCESSED FOODS<\/strong><\/h2>\n\n\n\n\n\n\n
All refined sugar foods<\/b><\/span><\/td>\nEAT FEWER<\/td>\nSugary soft drinks, cakes, biscuits, confectionery<\/td>\n<\/tr>\n
All refined starchy foods<\/strong><\/span><\/td>\nEAT FEWER<\/td>\nWhite-flour baked goods, white rice, crisps, snacks<\/td>\n<\/tr>\n
Processed and fast foods<\/strong><\/span><\/td>\nEAT FEWER<\/td>\nWith high fat, particularly saturated animal fats and excess Omega-6 oils like sunflower, corn and palm<\/td>\n<\/tr>\n
Smoked or cured meats<\/strong><\/span><\/td>\nEAT FEWER<\/td>\neg. Bacon, ham, hot dogs, with nitrosamines linked to cancer<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div><\/div>
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THE DELAY AGEING FOOD PYRAMID<\/strong><\/h2>\n

You will have seen food pyramids before, but ours is inverted, with the foods to eat most of at the top, and foods to eat sparingly at the bottom.<\/p>\n

Notice that the inverted foundation consists of vegetables, because veggies contain some of the most protective nutrients and fibre. But there is another reason. When University College London published their study confirming 9-10 portions of fruit and veg a day as optimal, they also showed that consuming vegetables had an even greater protective effect than eating fruit.
\n\"Healthy<\/p>\n<\/div>\n<\/div><\/div>

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ACTIVITY AND LIFESTYLE<\/strong><\/h2>\n\n\n\n\n\n
Physical activity<\/b><\/span><\/td>\n5 times weekly at least half an hour<\/td>\nBrisk walking, active gardening and housework, yoga, exercise and dance classes, gym workouts, swimming, cycling, all kinds of active sport<\/p>\n

Some strength training eg. push-ups against the floor or wall or the plank, helps to retain muscle mass as you get older.<\/p>\n<\/td>\n<\/tr>\n

Mind relaxation<\/b><\/span><\/td>\ndaily<\/td>\neg. an effective 3-minute relaxation exercise<\/a><\/span>.<\/td>\n<\/tr>\n
Mental activity<\/b><\/span><\/td>\ndaily<\/td>\nPuzzles, quizzes, planning projects, organising events<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div><\/div><\/div><\/div>
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The Healthy eating\/healthy Ageing plan anyone can follow<\/h1>\n

based on Dr Clayton\u2019s 35 years of research<\/h3>\n

\u00a0\u2192 Download pdf here<\/a><\/h3>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>
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Dr Clayton is the former Chair of the Forum on Food and Health<\/em><\/strong> at the Royal Society of Medicine<\/strong>. In researching his best-selling book \u201cHealth Defence\u201d, he set out to determine exactly what foods and lifestyles could maintain good health into old age.<\/span><\/p>\n

His conclusions are based on thousands of peer-reviewed research studies and clinical trials. And from analysis of the nutritional intakes in the regions of the world\u2019s longest lived and healthiest people \u2013 the Blue Zones.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div>

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The result was not just a best-selling book, but an invitation to present his findings to a UK Parliamentary Select Committee.<\/span><\/p>\n

\"Health Defence\"<\/strong> is over 600 pages long, and still available to buy in print or read online. Dr Clayton has also made his updated conclusions available as a simple to follow one-page plan here.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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Optimum nutrition helps you look younger, too<\/span><\/h2>\n
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High blood levels of Omega 3 and protective plant compounds \u2013 anti-oxidants, anti-inflammatories, vitamins, minerals and trace elements \u2013 are also linked to younger appearance. Because a healthy look on the outside is a function of healthy cells and active mitochondria on the inside.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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Our simple plan recognises that there is a role for a comprehensive daily health supplement to \u2018fill in the gaps\u2019 so that you can achieve optimum nutrition every day<\/strong>. Not the least, because our intensively-farmed soils are becoming less nutrient dense.<\/span><\/p>\n

But a simple one-a-day vitamin and mineral pill is not enough \u2013 especially for older people (50+).<\/p>\n

RDAs are established at \u2018just adequate\u2019 levels to prevent deficiency diseases \u2013 like scurvy or rickets \u2013 not at optimised levels to help counteract accumulated damage. And there is little evidence that RDA-level multi-vitamins alone reduce the risk of heart disease or cancer.<\/p>\n

So an effective supplement needs to include the sort of co-factor plant nutrients<\/strong> found in the Blue Zones, too. Some can even help turn genes<\/u> on and off \u2013 health-promoters on and health-threateners off.<\/span><\/p>\n

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BENEFITS OF 12 SUPERFOOD PLANT NUTRIENTS<\/a><\/span><\/strong><\/h2>\n<\/div>\n<\/div><\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Anthocyanidins in bilberry<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Beta carotene in carrots<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Betaine in beets<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

CoQ10 in peanuts<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Curcuminoids in turmeric<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Glucosamine (vegan) from corn<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Green Tea catechins<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Lutein carotenoids in leafy greens<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Lycopene carotenoids in tomatoes<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Procyanidins in grapeseed<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Soy isoflavones<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div>
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\"Healthy<\/a><\/p>\n

Zeaxanthin carotenoids in leafy greens<\/a><\/h5>\n<\/div>\n<\/div><\/div><\/div><\/div>
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NutriShield comprehensive supplement<\/span><\/strong><\/h2>\n

NutriShield helps you make sure you \"eat a rainbow\" every day.\u00a0 It is a daily comprehensive supplement, designed by Dr Paul Clayton, containing a rainbow of ALL the protective bio-active plant micro-nutrients highlighted above, PLUS an optimum level of essential vitamins and minerals and Omega 3.<\/span><\/p>\n

\"Healthy<\/p>\n

Go to \u2192 NutriShield Premium here<\/a><\/span><\/h3>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Healthy Eating and Lifestyle Plan to Delay Ageing Combining the best of the best to \u2018super-boost\u2019 your nutrition<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_wp_rev_ctl_limit":""},"yoast_head":"\r\nHealthy Eating Plan | NutriShield<\/title>\r\n<meta name=\"description\" content=\"Healthy Eating plan to Delay Ageing. NutriShield comprehensive supplement\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/staging.nutrishield.com\/?page_id=10785\" \/>\r\n<meta property=\"og:locale\" content=\"en_GB\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Healthy Eating Plan | NutriShield\" \/>\r\n<meta property=\"og:description\" content=\"Healthy Eating plan to Delay Ageing. 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