Your 1-Day Anti-Aging Diet

Yahoo Health

Eat your way to the fountain of youth. (Photo: Sam Edwards/Getty)

Eating a healthy diet does more than just keep your body fit, it keeps your skin healthy as well. From good fats that supply essential oils to antioxidants that fight off free-radical damage, eating right is the key to staying young. In fact, eating the right things can lead to glowy skin. Not a bad trade-off, right? Here’s your full-day menu—breakfast, lunch, dinner and snacks—for a dietitian-approved anti-aging meal plan.

BREAKFAST: Broccoli, Spinach, and Mushroom Frittata

This egg-based dish is not only rich in protein, which supports the structure of nearly every cell in your body, but it also contains biotin, which is key for keeping both skin and hair looking healthy and strong. Add the veggies for a great dose of antioxidants like lutein, which may help protect both skin and eyes from free radical damage. (Photo: Peter Burnett/Getty)

INGREDIENTS

  • 4 eggs

  • ¼ cup skim milk

  • ¼ teaspoon fresh chopped dill

  • ½ cup steamed broccoli florets

  • 2 cups spinach, sautéed

  • 1 cup mushrooms, sautéed

  • ¼ cup reduced-fat cheddar cheese

  • Salt and pepper, to taste

  • 2 teaspoons canola oil

DIRECTIONS

Beat eggs, milk, dill, and salt and pepper to taste in a large bowl until well combined. Fold in vegetables and cheese. Heat canola oil in a 6-8-inch non-stick skillet over medium heat. Reduce heat to medium-low and add the egg mixture. Cook 8-10 minutes until almost set. Remove from heat, cover until eggs are completely set, about 5 minutes. Slice into four wedges and serve. Makes 4 servings.

THE SKINNY (per wedge): 230 calories, 14g fat, 6g sat fat, 0g trans fat, 2g carbs, 5g fiber, 17g protein

Related: 9 High-Fat Foods that Are Actually Good For You

LUNCH: Loaded Sweet Potato

The carotenoids found in the sweet potato, which act as antioxidants, help to protect the skin from sun damage, while fennel can help reduce inflammation and assist in curing dry skin and scalp. (Photo: Proformabooks/Getty)

INGREDIENTS

  • 1 large sweet potato, baked

  • ½ small fennel bulb, sliced

  • 1 tablespoon fresh orange juice, divided

  • 1 tablespoon canola oil, divided

  • 1 teaspoon honey

  • 1 tablespoon chopped basil

  • 1 tablespoon chopped pecans

  • 1 tablespoon crumbled goat cheese

DIRECTIONS

Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil and spray with cooking spray. Toss fennel with ½ teaspoon each of the orange juice and oil. Roast until fennel is tender and golden brown, about 20 minutes. In a small bowl, whisk together the rest of the juice and oil with the honey. Cut open the warm, baked sweet potato and top with the roasted fennel, basil, pecans, and goat cheese. Drizzle the dressing over the top and serve. Makes 1 serving.

THE SKINNY (per loaded potato): 400 calories, 18g fat, 5g sat fat, 0g trans fat, 40g carbs, 6g fiber, 12g protein

SNACK: Roasted Chickpeas

Chickpeas have inflammation-fighting phytochemicals kaempferol and quercetion that may help to keep your skin clear and complexion even. They also contain manganese and copper, two minerals important for supporting cell (including skin-cell) metabolism. (Photo: VeselovaElena/Getty)

INGREDIENTS

  • 2 cans (15.5-ounce) chickpeas, rinsed and drained

  • 1 tablespoon canola oil

  • 3 tablespoons lower-sodium soy sauce, divided

  • 1 teaspoon ground ginger

  • ½ teaspoon garlic powder

  • 1 tablespoon seasoned rice wine vinegar

  • 1 tablespoon natural, creamy peanut butter, melted

DIRECTIONS

Preheat the oven to 425 degrees F. Using a paper towel, thoroughly dry the chickpeas. Place chickpeas on a baking sheet in a single layer. Combine oil, 2 tablespoons soy sauce, ginger and garlic and stir to combine. Drizzle mixture over chickpeas and toss to coat. Bake 30 minutes, tossing half-way through cooking. Combine the seasoned rice wine vinegar and melted peanut butter. Remove chickpeas from oven and drizzle with peanut mixture. Toss to coat. Continue to cook another 30 minutes or so, or until golden brown and crunchy.

THE SKINNY (per half-cup): 235 calories, 9g fat, 1g sat fat, 0g trans fat, 30g carbs, 8g fiber, 10g protein

Related: 20 Superfoods for Weight Loss

DINNER: Pan-Seared Salmon With Vegetable Stir-Fry

Salmon is rich in heart-healthy omega-3 fats, which are also great for keeping skin looking supple. The combination of veggies provides a collagen-boosting dose of vitamin C. (Photo: AlexRaths/Getty)

INGREDIENTS

For salmon:

  • 2 (4-ounce) pieces of salmon

  • 2 teaspoon lower-sodium soy sauce

  • 1 teaspoon minced ginger

  • 1 minced garlic clove

  • 2 tablespoons lime juice

  • 1 teaspoon honey

  • 1 teaspoon sesame oil

For vegetables:

  • 2 teaspoons canola oil

  • 2 tablespoons onion, chopped

  • 1 garlic clove, chopped

  • ½ cup sugar snap peas

  • 1 red bell pepper, chopped

  • 1 teaspoon lower-sodium soy sauce

  • 1 teaspoon fish sauce

  • 1 tablespoon lime juice

  • Sesame seeds, optional, for garnish

DIRECTIONS

In a large bowl, whisk together the soy sauce and next 5 ingredients to make the marinade for the salmon. Place the salmon in the bowl and cover. Let sit at room temperature for about 10 minutes. Meanwhile, prepare the vegetable stir-fry. Heat the canola oil in a wok or large non-stick pan over medium-high heat. Add onion and cook 2-3 minutes, or until translucent. Add the garlic and cook for another minute or so, constantly stirring. Add the snap peas and pepper and cook for another 2 minutes, or until crisp-tender. Stir in soy sauce, fish sauce, and lime juice and cook and stir for another 30 seconds or so until well combined. Set veggies aside and keep warm. Add salmon to the hot pan, skin side down and cook without touching for 3 minutes. Flip and cook on the other side 2-3 minutes, or until cooked through. Serve the salmon atop the stir-fried vegetables. Sprinkle with sesame seeds, if desired. Makes 2 servings.

THE SKINNY 445 calories, 17g fat, 3g sat fat, 0g trans fat, 43g carbs, 4g fiber, 27g protein.

SNACK: Matcha Berry Smoothie

Matcha powder is concentrated green tea, so the benefits are akin to that of green tea’s—but on steroids. Its antioxidant score is higher than that of gogi berries, dark chocolate, pomegranates, blueberries, acai berries and broccoli combined, which help brighten your complexion.  Plus, the blueberries, raspberries and 100% grape juice made with Concord grapes in this smoothie are all brimming with plant nutrients, such as anthocyanins and polyphenols, which help to prevent the aging effects of oxidative damage to the skin. (Photo: Monica Murphy/Getty)

INGREDIENTS

  • 1 cup frozen blueberries

  • 1 cup frozen raspberries

  • ¾ cup 100% grape juice

  • ½ cup nonfat Greek yogurt

  • 2 tablespoons matcha powder

DIRECTIONS

Blend all ingredients until well combined and smooth. Makes 1 Serving.

THE SKINNY 150 calories, 1g fat, 0g sat fat, 0g trans fat, 32g carbs, 7g fiber, 7g protein

By Sarah-Jane Bedwell

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