Doctor Oz gave a Longevity Grocery List to teach us how to eat foods from the food pyramid that will add years to our lives by helping to prevent diseases like Cancer, Alzheimer’s Disease, Osteoporosis, Heart Disease and Dementia. Foods that fight diseases come from the categories of fruits, vegetables, proteins, grains and dairy. Dr Oz said the food pyramid is a pyramid shape because the foods at the bottom you should eat more of, and less of the foods as you move up the food pyramid. Dr Oz was joined by Harry Lodge and Food Network’s Ellie Krieger.
Dr Oz’s Longevity Grocery List
1. Vegetables – Jicama, Sweet Potato & Kale – 4 Servings / Day
Dr Oz said to that one serving of a vegetable is a portion of veggies about the size of your fist. So you want 4 fistfuls of vegetables each day. Vegetables are a key tool in fighting cancer, hypertension and heart disease, according to Dr Oz. Jicama is a root vegetable that is a touch sweet and crunchy. I love to eat jicama raw, or shredded on top of a salad. Jicama has a lot of potassium, which helps to reduce high blood pressure according to Harry Lodge. Kale has flavonoids that kill cancer cells through Apoptosis. Ellie Krieger said that you should cook your vegetables in as little water as possible – steaming veggies or cooking vegetables in the microwave with a tiny bit of water is the best way to get the nutrients and vitamins out of your veggies.
2. Grains – Teff, Amaranth & Millet – 6 Servings / Day
Dr Oz said you should get 6 servings a day of grains… but this confused me. If you should get 6 servings a day of grains and only 4 servings a day of vegetables, then why did the food pyramid that Dr Oz had show vegetables on the bottom and grains on the second level? Was anyone else confused by this? Anyway, grains like Teff, Amaranth and Millet are high in protein and have amino acids. Ellie Krieger said we should be looking to get more protein from plants and less from animal sources. Some grains even have omega 3 fats that are great for your brain.
3. Fruits – Apples, Dates & Mangoes – 3 Cups / Day
Dr Oz said we should get 3 cups of fruit a day. The flesh of fruit is full of vitamins and many antioxidants. Mangoes get their orange / yellow color from vitamin A, and mangoes are also rich in vitamin C and fiber. Dates and other dried fruits are concentrated in antioxidants. Apples have folate vitamin e, and quercetin that protects your brain against the stress of daily living. The skin of an apple has lots of fiber too. When you pick fruits, try to choose a lot of different colors so that you can get a variety of different antioxidants.
4. Protein – Tofu, Brazil Nuts, Trout – 3 Servings / Day
Dr Oz said that a serving of protein is about the size of a deck of cards. In addition to meats, beans nuts, tofu and fish are all sources of protein. Your brain health depends on eating the right kind of fats, so skip saturated fats and focus on omega 3 fats. Your brain is continually renewing itself and the building block of your brain are omega 3 fats – so if you don’t have enough omega 3 fats, you will “build a bad brain”… sounds scary!
5. Dairy – Feta Cheese, Buttermilk & Greek Yogurt
The top reasons for developing Osteoporosis are not doing enough weight bearing exercise, and not getting enough vitamin D and calcium. If you have never thought about using buttermilk, check out these Buttermilk Recipes from the Kitchen Diva!