Antiaging Nutrition’s

Ultimate Guide To Healthy Eating

www.antiaging-nutrition.com

Antiaging Nutrition’s Guide To Healthy Eating

www.antiaging-nutrition.com

Contents Introduction ....................................................................................................................................................... 2

Understanding The Food Pyramid ...................................................................................................................... 2

- Fats, Oils, Sugars ................................................................................................................................... 2

- Dairy ...................................................................................................................................................... 3

- Meat, Poultry, Fish, Eggs, Nuts, Beans .................................................................................................. 3

- Fruit & Vegetables ................................................................................................................................. 4

- Carbohydrates ....................................................................................................................................... 4

Dieting ................................................................................................................................................................ 5

- Deconstructing Food Labels .................................................................................................................. 5

- Foods To Forget..................................................................................................................................... 6

- Fad Diets ................................................................................................................................................ 6

- Balanced Diet ........................................................................................................................................ 6

- Vegetarian And Vegan Diets ................................................................................................................. 7

Superfoods ......................................................................................................................................................... 7

- Avocado................................................................................................................................................. 7

- Berries ................................................................................................................................................... 7

- Broccoli .................................................................................................................................................. 8

- Chia Seed ............................................................................................................................................... 8

- Chocolate .............................................................................................................................................. 8

- Garlic ..................................................................................................................................................... 8

- Green Tea .............................................................................................................................................. 8

- Kale ........................................................................................................................................................ 8

- Olive Oil ................................................................................................................................................. 8

- Sweet Potatoes ..................................................................................................................................... 8

Supplements ...................................................................................................................................................... 9

- Can-C™ Eye Drops ................................................................................................................................. 9

- Beyond Chelation Improved (Multivitamins) ........................................................................................ 9

- Bio En’R-Gy C® ....................................................................................................................................... 9

- Beyond Fiber Digestive Health Supplement .......................................................................................... 9

Printable Food Diary ........................................................................................................................................... 9

About Antiaging Nutrition ................................................................................................................................ 10

Antiaging Nutrition’s Guide To Healthy Eating

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Introduction

Here at Antiaging Nutrition, we understand how challenging it can be to constantly eat the

right foods, which is why we’ve created the ultimate guide to healthy eating.

With so many supermarkets and eateries offering readily-available unhealthy foods at

affordable prices, and with many foods containing saturated fats and hidden sugars, picking

the ingredients for a healthy diet can often feel like a minefield.

That’s where we come in. Antiaging Nutrition have pooled together a number of resources

to create this handy guide, helping you better understand what you’re eating so you can

develop a sure-fire plan to eat healthily.

Without further ado, let’s get started:

Understanding The Food Pyramid

First things first, it’s worth understanding the properties of the different food groups, and

how much of each type you should consume per day. The best way to do this is to use the

food pyramid, as displayed below.

The food pyramid is an outline of what you should be eating every day. It represents, in

descending order, the amount of each food type that should be consumed. Whilst it isn’t a

strict direction, it does offer a useful guideline that allows you to find a healthy diet that’s

right for you.

Let’s dissect the pyramid and take a closer look at exactly what it contains:

- Fats, Oils, Sugars

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Understanding Fats

Fats can be split into healthy and unhealthy categories:

Unsaturated Fats are healthy. These can be found in nuts, avocados, seeds and olive oil.

Saturated and Trans Fats are unhealthy. These can be found in fatty meat, full-fat milk and

fast foods.

Portions Per Day: Use sparingly

Whilst the sugars which occur naturally in foods can be good for

your body, food items with added sugar, such as sweets, cakes

and soft drinks, should only be consumed in moderation. Try to

reduce the cravings for sugary edibles by opting for healthy

alternatives instead. Next time you want a chocolate biscuit; why

not try some low-fat yoghurt? Instead of a can of soda, drink

bottled water to relinquish your thirst.

- Dairy

Portions Per Day: 2-3 Servings

A great source of calcium, semi-skimmed milk is a brilliant way to help strengthen your

bones and teeth.

Be careful though, dairy products such as butter and cheese are often high in saturated

fats.

What Counts As A Serving?

1 cup of milk

1 yoghurt

1 ounce of natural cheese

- Meat, Poultry, Fish, Eggs, Nuts, Beans

Portions Per Day: 2-3 Servings

Lean meat is a fantastic source of protein, and can help build muscle mass. Eggs are

also a good way to get high-quality protein. Egg whites contain plenty of Vitamin B2,

Vitamin D, selenium and other useful minerals.

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Eggs are also often regarded as a ‘complete source’ when it comes to protein, as they

contain all the essential amino acids that our bodies cannot synthesize (Source: BBC

Good Food).

Oily fish contains high levels of Omega 3, but fish stocks are often highly polluted with

heavy metals such as mercury, and they can turn rancid very quickly. Whilst Omegas

and other fatty acid are very important for a balanced diet, fish and fish based

supplements are known to vary in quality.

There are however plant based alternatives, such as organic flaxseed and safflower oil,

which provide the same benefits without the additional risks.

What Counts As A Serving?

2-3 ounces of lean meat, poultry or fish

2-3 eggs

1 cup of nuts

- Fruit & Vegetables

Portions Per Day: 5-7 Servings

Whilst it was believed for a long time that five-a-day was

enough fruit and veg to keep us healthy, recent studies

have unveiled that eating seven or more portions a day can

reduce the risk of death by natural cause by up to 33%.

(Source: Journal of Epidemiololgy & Community Health)

What Counts As A Serving?

1 cup of leafy raw salad

½ cup of cooked vegetables

1 medium-sized whole fruit

½ cup of chopped or canned fruit

¾ cup of fruit juice (not from concentrate)

- Carbohydrates

Portions Per Day: 6-11 Servings

Food from grains, like bread, pasta, cereals and rice

should make up a third of everything you consume.

Carbohydrates provide the body with naturally

occurring starch, which is broken down during the

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body’s digestion process and releases glucose throughout the system. This glucose

provides you with the energy you need to get though the day.

What Counts As A Serving?

1 slice of bread

1 ounce of fortified cereal, rice or pasta

Dieting

Dieting is in no way a new process, it has however become a very profitable industry in the

last century. In fact there are now so many diets, it can be incredibly difficult to determine

which regime is right for you, and which isn’t.

The right diet will depend on a number of factors, including your body type, metabolism and

personal stamina. It’s worth noting, you should never starve yourself in order to lose weight.

Depriving your body of the nutrients and food sources it needs to function fully is an

incredibly unhealthy and unadvisable decision. Instead, you should try out each diet for size,

and see which one best suits you. There are programmes and meetings you can attend

where you’ll find other people just like yourself. Having the support of other people around

you will help and encourage you to stick to your chosen plan.

Whichever diet you choose, it’s likely to involve you only eating selected portions of certain

foods at specific times during the day. If this is the case, it’s important to know exactly what

is in the food you are consuming.

- Deconstructing Food Labels

The easiest way to determine whether what you’re about to eat

is healthy or not is to check the packaging for a food label.

These labels will have clearly defined metrics that explain the

nutritional value of the item, as well as the calories, fat content

and protein among other statistics.

The FDA Food Labelling Guide dictates that by law these descriptions have to be clearly

presented on all consumer-facing food packaging (source: FDA). Depending on your

region, these labels may be displayed in different colours or shapes, with some areas

utilising circular labels instead of rectangular. Regardless of shape and size, the details

displayed within these labels will help you determine the impact the food will have upon

your diet.

You’ll notice a percentage next to each metric listed on the nutritional label. These refer

to how much of your guideline daily amount is contained within the food. This is a great

way to measure the quantity of each food you should consume per day.

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Recommended Daily

Calorie Intake

Men: 2,500 kcal

Women: 2,000 kcal

Children: 1,800 kcal

(5-10)

(Source: GDA)

- Foods To Forget

By looking at the details contained on food packaging, you can quickly identify whether

or not the item will be beneficial for you. It’ll also reveal just how unhealthy certain

foods are. Snacks you consume on an everyday basis are often high in both calories and

sugars, and filled with saturated fats.

The foods listed below all contain elements and ingredients that are detrimental to your

diet:

Fruit Juice (From Concentrate)

Cake

Crisps

Chips

Margarine

- Fad Diets

There a number of ‘fad diets’ which offer ultrafast weight loss. These can include

slimming pills, fasting plans and liquid meals. Generally speaking, any kind of rapid

weight loss is not beneficial to the body. Be sure to do your research first before

subjecting your body to any new or extreme eating habits, as the sudden changes may

cause unwanted side-effects.

Put simply, the best way to lose weight healthily is to reduce your intake of fats and

sugars and increase your physical activity. Be sure to consult a dietician or nutritionist

before you undertake any new eating plans.

- Balanced Diet

You may have heard the term ‘balanced diet’ being

used when discussing healthy eating before, but have

you ever stopped to assess what it actually means?

For a diet to be balanced, it needs to contain the

correct daily amounts of all the nutrients necessary for

healthy growth. Using the food pyramid outlined

above, we can determine how much of each food

group you need to consume each day to maintain a

healthy and balanced diet.

Another great way to monitor your food intake is to

count calories.

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Calorie counting is the practice of recording the amount of calories digested in one day.

It’s advised that you only eat enough to meet the suggested daily amount, however

these are just a guideline, and will obviously vary depending on your body type,

metabolism and weight.

- Vegetarian And Vegan Diets

There are many debates as to whether vegetarians and vegans are as healthy as those

who regularly eat meat. Whilst lean meat is a fantastic source of protein and iron, there

is plenty of nourishment to be found in the raw vegetables, nuts, fruits and

carbohydrates that make up a meat-free diet.

Wholemeal and starchy foods like potatoes and brown bread are a great source of

energy, and because our bodies digest this kind of produce slower, it leaves us feeling

fuller for much longer.

Beans are high in the nutrients usually supplied by meat, with one cup of beans

containing almost 15 grams of both fibre and protein. Nuts may be high in both

saturated and unsaturated fats, but they’re also packed with beneficial vitamins.

By consulting the food pyramid, supplementing meats and dairy for a rich and varied

intake of beans and nuts, and ensuring they meet the required calorie intake per day,

both vegans and vegetarians can enjoy a healthy balanced diet.

There’s even better news for those who are willing to consume eggs and dairy products

as well, as these supply high levels of calcium and essential vitamins.

There are some foods, especially fruits and vegetables, which contain high levels of

nutrients. These are often labelled as ‘superfoods’. Let’s take a closer look.

Superfoods

There are certain ‘superfoods’ which are said to provide our bodies with extra nutritional

value:

- Avocado

This fantastic fruit is great for helping you maintain a healthy heart, with high levels of

vitamin E, folate and potassium.

- Berries

Bite-sized treats such as blueberries are packed full of antioxidants and hardly contain

any fat, so you can give your immune system a huge boost without feeling guilty for

eating.

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- Broccoli

These tiny green trees contain a number of helpful nutrients, including folate, fibre,

calcium and vitamins A and C. It’s also reported to contain compounds which have been

associated with helping the body to stem the growth of cancerous cells (Source:

Health.com).

- Chia Seed

Originally used by the ancient Aztecs, these tiny seeds are amazingly rich in antioxidants

and brilliant for boosting the health of your heart. Stir an ounce of seeds into your next

meal and it’ll provide nearly half the daily recommended dose of fibre.

- Chocolate

Studies have shown that if eaten in moderation, products containing cocoa can reduce

stress and slightly lower blood pressure. However, if eaten frequently, the high levels of

fat and sugar used to make cocoa can have unhealthy effects upon the body.

- Garlic

High concentrations of garlic extracts have been linked to healthy cholesterol levels and

improved blood circulation. Garlic is also a perfect alternative to salt when adding flavour

to meals.

- Green Tea

It’s believed that the high amount of anti-oxidants

contained within green tea can help boost weight

loss and prevent diseases such as cancer. Although

results are inconclusive, it has been used in

traditional Chinese medicine for centuries.

- Kale

Steamed kale is great for detoxifying the body and lowering cholesterol. It’s also

regarded highly for its anti-inflammatory properties.

- Olive Oil

Olive oil is known to have a number of health benefits. Two tablespoons a day are said

to protect your body from illnesses, help fight diseases and reduce the risk of type 2

diabetes.

- Sweet Potatoes

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Rich in dietary fibre, vitamins and minerals, sweet potatoes contain significantly less

calories than regular spuds.

If you feel your diet is lacking in nutrients, or unable to find a suitable food source to supply

much needed vitamins, supplements are a quick and easy option.

Supplements

Supplements can be added to your diet to help improve a number of bodily functions. Below

is a small selection of the many supplements available from the Antiaging Nutrition store:

- Can-C™ Eye Drops

Your grandmother may have told you that carrots help you see

in the dark, but for truly healthy eyes, Can-C™ eye drops are

the ideal solution. They’re rich in N-acetylcarnosine (NAC)

formula, which acts as a vessel to deliver the much needed

antioxidants safely into the lens of the eye.

- Beyond Chelation Improved (Multivitamins)

With healthy doses of Omega 3, Ginkgo Biloba and a selection

of other beneficial minerals and vitamins, Beyond Chelation

Improved is an effective detox treatment.

- Bio En’R-Gy C®

If you’re not getting enough vitamin C in your diet, then this Bio En’R-Gy C® powder is the

perfect product for you. Give your energy levels a much needed boost and strengthen your

immune system with just one to four spoonful’s daily.

- Beyond Fiber Digestive Health Supplement

Provide your body with vital nutrients and reap the benefits of a

fibre-high diet with this dissolvable powder. When taken along

with a balanced diet, supplements are a great way to help

ensure that your body receives the nutrients and vitamins that

are vital to maintaining a healthy lifestyle.

Printable Food Diary

Print out and keep this handy five-day food diary so that you

can monitor exactly what you’re eating and keep track of how many calories you’ve

consumed each week. Alternatively, you could copy and paste this into a spreadsheet and

create your own interactive food diary on your computer.

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Day Food Calories

Monday Breakfast:

Lunch:

Dinner:

Snacks:

Tuesday Breakfast:

Lunch:

Dinner:

Snacks:

Wednesday Breakfast:

Lunch:

Dinner:

Snacks:

Thursday Breakfast:

Lunch:

Dinner:

Snacks:

Friday Breakfast:

Lunch:

Dinner:

Snacks:

About Antiaging Nutrition

Antiaging Nutrition is part of the IAS Group - the

world's largest supplier of specialist antiaging products.

The IAS Group is dedicated to helping you access the world's latest commercially available

supplements, and giving you and your family real choices when it comes to health and

wellness.

Antiaging Nutrition’s Guide To Healthy Eating

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Contact Us:

IAS Group,

PO Box 19,

Sark,

GY9 0SB,

Great Britain

Call: +44 (0) 208 123 2106

Fax: +44 (0) 208 181 6106

Email: support@antiaging-nutrition.com

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Image Credits:

Healthy Food via BigStock

Cartoon Food Pyramid via BigStock

Food Label via BigStock

Green Tea via BigStock