A balanced and healthy diet plays a key role in maintaining and restoring health, and promoting longevity. Managing a balanced menu is the first step to living well, contributing to the prevention of diseases, increasing vitality and leading to vigour in the performance of daily activities.

Having a well-organized, well-planned grocery list will not only get you in and out of the supermarket quickly, it will also keep your healthy eating plan on track. Planning ahead ensures sticking to the list and menus, and avoiding compulsive shopping or unhealthy choices. Healthy eating starts from the trip to the grocery store so that you can refill your kitchen with a variety of healthy ingredients that will facilitate food preparation.

Consider the following tips when creating a grocery shopping list:

Fruits and Vegetables:

• Be sure to buy a variety of seasonal fruits and vegetables; local products are often fresher;
• When certain fresh foods aren’t available, choose frozen or canned vegetables and fruits in water without added sugars or salt;
• Buy more fruits and vegetables that are good sources of fibre (ideal consumption is between 30gm/40gm daily), including beans, cabbage, water cress, plums, pineapple, etc. Aim for variety and ensure you will have enough for required daily consumption of fruits and vegetables (e.g., ingredients for salads, soups, etc.).
• Stock up on raw vegetables for snacks such as carrot and celery sticks, cherry tomatoes dipped in hummus/guacamole, etc.
• Minimize fruit juices as usually they are high in added sugar. Instead, it is preferable to do a homemade fruit juice (no more than two different pieces of fruits), combined with a vegetable/aromatic herb (coriander, mint leaves, watercress, etc.), and water to prevent a fast absorption of sugars fruits (fructose).

 Eggs and Dairy:

• Select fat-free or low-fat milk. If possible, go for organic milk.
• In case of lactose intolerance, choose alternative options, such as oat, almond, rice, soy, without flavour, as they usually have added sugars and extra calories.
• Pick up low-fat Greek yogurt (they have higher content of protein and that will keep you more full), preferably plain without sugary additions.
• Choose fat-free, low-fat or reduced-fat cheeses (goat/sheep constitute the best option, because they are easier to digest).
• Select free range and/or organic eggs.

Meat and Fish:

• Try to buy fish more often rather than meat. It is recommended to have at least 3 to 5 servings of fish weekly. Make sure to include salmon, sardines, mackerel, herring, etc.
• If you can’t get fresh fish, buy frozen, but pay attention to avoid fish with ice inside of the package (this means the frozen process was broken, which can damage the nutritional properties).
• Choose more often grass fed white meats (chicken, turkey, rabbit, etc.), rather than red meat (pork, mutton, veal, etc.).
• When buying or eating poultry, choose the leaner light meat (breast) rather than the fattier dark meat (legs and thighs). Opt for the skinless version or remove the skin yourself.
• When you buy red meat, ensure it is grass fed and be sure to trim off the visible fat before cooking (try not to have more than once a week).
• Select more meat substitutes such as dried beans, peas, lentils or tofu and use them as entrees or in salads and soups as alternative sources of protein.
• Avoid cold cuts, because they are high in salt, fat, nitrates, food additives, among others substances.
• Ensure you include nuts and seeds, which are good sources of protein and polyunsaturated and monounsaturated fats; they can be mixed in salads but eat them in moderation due to their fat content.

 Grains and Cereals:

• As a source of complex carbohydrates, select more often, quinoa, beans, brown rice and sweet potato (gluten-free options). Other healthy grains include buckwheat, millet, kamut, spelt and amaranth.

Bread and Bakery:

• You may choose to eat gluten free bread (quinoa, millet, buckwheat, corn, rice, amaranth, etc.) more frequently.
• Choose whole-grain breads that contain per 100gm, less than 300 kcal and fibre between 4-5gm.
• Limit the amount of sweet goods such as doughnuts, pies, cakes and cookies.
• Remember that most store-baked goods are made with egg yolks, saturated fats and/or trans-fats. Check for store-baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk, and egg whites, or make your own.

 Fats and dressings:

• Use oils in limited amounts (maximum of two tablespoons per day).
• When you must use oils for cooking or baking, choose the ones that resist high temperatures without decomposing, including olive oil and peanut oil.
• Try sesame oil, linseed oil, walnut oil and extra virgin olive oil in uncooked foods and spreads (e.g., guacamole, hummus, salads, etc.).
• Avoid buying solid fats, such as margarines and butter, as they contain trans fats and hydrogenated fat.
• Watch out for saturated and/or partially hydrogenated fats hidden in many bakery goods, desserts and other foods. Read the Nutrition Facts label to evaluate the nutritional properties of different products.
• Buy a nonstick pan or use nonstick vegetable spray when cooking.
• Try dressings made with low-fat Greek yogurts and aromatic herbs.

The Nutrition Facts panel on the food label is your guide to making healthy choices. Learning how to read and understand food labels can help you determine healthier alternatives. Make sure to avoid saturated fats, trans-fats, nitrates, sodium, cholesterol and look for fibre, vitamins, calcium, potassium, magnesium and iron.

Finally, a more colourful and diversified plate means better nutritional balance. Please keep in mind to combine all macronutrients (carbohydrates, lipids and proteins), micronutrients (vitamins and minerals), fibre and bioactive compounds beneficial to health.

Inflammation is a normal and healthy response by the body to bacteria, viruses and damaged cells. This is how the body ensures nourishment and immunity in an area that needs to be treated or healed. Fighting infection is considered acute inflammation. However, over time chronic inflammation is a silent, low level inflammation that has great potential for destructive and dangerous effects in the body, such as heart disease, cancer, diabetes and Alzheimer’s diseases, which reflect whole-body inflammation.

While there are many factors that may contribute to chronic inflammation, nutrition has a significant influence. As such, what we eat can directly contribute to accumulated detrimental effects of inflammatory responses which may not manifest in visible or noticeable symptoms until much later. Therefore, diet can play a critical role in preventing or addressing damage to the body.

In order to reduce and repair chronic inflammation, the following food choices should be considered:

• fruits (açai, goji berries, blueberries, strawberries, cranberries, plums, grapes, kiwi)
• vegetables (broccoli, Brussels sprouts, beets, red peppers, onions, eggplant, sweet potatoes)
• leafy greens (spinach, kale, swiss chard, collards)
• beans and legumes (black beans, kidney beans, lentils, split peas, edamame)
• healthy fats (olive oil, avocados, almonds, pine nuts, cashews)
• spices (cloves, oregano, turmeric, cinnamon, ginger, basil, mustard)
• algae (spirulina, chlorella, kelp)
• balanced amounts of omega-3 (oily fish, walnuts, flax seeds and hemp) vs. omega-6 (found in many processed products)
• avoid high glycemic foods to keep insulin low
• avoid red and processed meats
• eliminate sodas, fried foods, refined carbs and packaged foods from diet
• avoid margarine, lard and shortening

Simply stated, an overall healthy diet high in whole foods which contain natural antioxidants and polyphenols will help prevent, minimize or repair the risk of chronic inflammation. Reduced markers of chronic inflammation also mean lower risk of cardiovascular disease, diabetes and other chronic diseases.

The word “diet” is usually associated with calorie deprivation, with a primary focus on the type and quantity of food consumed, often with disregard of a particular aspect too important to be forgotten: food and nutrients have the capacity to influence and modulate the general function of our body, a key concept in terms of metabolic health.

In this context, the Longevity Functional Menu was developed to contribute to a better natural body detoxification system, reducing its inflammation overload, facilitating cellular regeneration and optimizing overall health.

The menu is subdivided into two categories. The liquid diet menu (DETOX), which is gluten and lactose free, contributes to the effectiveness of the hepatic and intestinal detoxification mechanisms, facilitating the elimination of toxins and xenobiotics through urine, fecal elimination and sweat. To this effect, meals are served in regular intervals of two hours, alternating detox juices rich in vegetable protein with purifying soups.

The solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems.

While the list of the healthiest foods may vary both in terms of their order of importance in nutrient density or healing potential, some foods are consistently regarded superfoods. These nutrition dense foods can add flavour, fiber and flexibility to your meals. Incorporate these in your diet for potent health benefits, anti-aging effects and anti-carcinogenic properties.

Turmeric

• a potent spice, containing curcumin, a substance with powerful antioxidant and anti-inflammatory properties.
• add it to eggs, tea, salads, pasta, curries, smoothies, stews, soups, dressings, dips, etc.

Ginger

• aromatic and pungent spice, with powerful medicinal properties used for nausea, muscle pain and soreness, inflammation, heart disease, blood sugar, digestion, skin issues, immunity, brain function and cancer.
• can be added to vegetable juices, soups, curries or sprinkle the powdered version to muffins, tea or simply mixed with honey.

Garlic

• incredibly popular and delicious herb used to treat a variety of medical conditions, from the common cold to blood pressure, heart disease and organ damage.
• garlic paste or in chopped, crushed or powdered form has great versatility to be added to food. Try chopped garlic with olive oil and herbs for a delicious bread dip.

Avocado

• this king of fruits is highly nutritious and rich in healthy fats, fibre, potassium, magnesium, promoting weight loss and reduced risk of heart disease.
• Avocados are a popular ingredient in guacamole, smoothies, salad dressing and sandwich spreads.

Leafy Green Vegetables

• Kale, spinach, swiss chard, lettuce, collards, mustard greens, watercress and other nutrient dense greens are packed with cancer fighting antioxidants, like vitamin C, beta-carotene. Folate improves short-term memory and reduces risk of cardiovascular disease.
• Greens are versatile in salads, soups and smoothies or simply sauté

Blueberries

• Blueberries have one of the highest antioxidant capacity on the fruit list. They promote fat burning and lower abdominal fat and cholesterol. They also help prevent colon cancer, improve brain health, restore hormone balance, diminish acne and promote weight loss.
• Blueberries are a popular ingredient in shakes and smoothies, and a healthy addition to cereals, pancakes and fruit salads.

Flax Seeds

• Flax seeds offer tremendous health benefits, particularly omega 3-fatty acids. They can provide protection against radiation toxicity, inflammation, cancer and dilate your arteries.
• It is recommended that you grind them yourself to be sprinkled in cereals, yogurt, pasta, As a mucilaginous product, it can be soaked overnight and the liquid can be drank in the morning for constipation and other health benefits.

Oats

• Oats contain a powerful soluble finer which can lower cholesterol levels which can lower the risk of cardiovascular disease and stroke. They also stabilize sugar and have anti-cancer potential.
• You can add fruits and nuts to a bowl of oatmeal cereal or porridge, add oats to bread and muffins, and they can also be used as stuffing.

Broccoli

• Broccoli has a high concentration of fiber, calcium, potassium, folate, vitamin C and beta-carotene, providing anti-cancer, anti-diabetes and anti-inflammation protection.
• Raw or cooked, broccoli should be eaten crunchy.

Apple

• The phytonutrients, fiber (pectin) and antioxidant protection in apples given them a long list of health benefits, including heart, skin, teeth, eyes, colon and liver protection. Red apples have quercetin which can strengthen the immune system.
• The variety of apples provides plenty of reasons to include them in your diet as stand alone snacks or added crunchiness to your salads.

Sprouts are becoming increasingly known for their nutrition powerhouse. With highly concentrated nutritional benefits compared to eating mature vegetables, sprouts can be easily added to your table, by adding them to salads, soups, sandwiches, stir-fries, sautéed vegetables, pastas and smoothies. The most common sprouts include broccoli, peas, watercress, mung bean, wheatgrass and alfalfa.

Sprouts are low in calories and rich in fibre, enzymes, protein, and other micro-nutrients. Not many people eat them although they can easily be bought or grown at home without requiring advanced gardening skills. There are tremendous health benefits from including sprouts in your diet:

• Sprouts are easy and cheap to grow and, as locally grown vegetables, offer additional environmental benefits by avoiding pesticides, food additives and pollution from transportation.
• They offer a powerful source of vitamins, minerals antioxidants, enzymes that fight free radicals as sprouting can increase their potency by 20 times or more.
• Because they are oxygen dense they protect the body against bacteria, virus and abnormal cell growth.
• Soaking and sprouting substantially increases the fibre content in sprouts which facilitates weight loss as the fibre binds to fat and toxins to remove them from the body.
• Vitamin, such as A, B, C and E, and essential fatty acid nutrients increase in sprouting and minerals bind to protein, making them more easily absorbed.
• Sprouts alkalize the body and protect it from disease including cancer.
• Sprouted seeds, grains, legumes or nuts help support cell regeneration.
• Due to their richness in dietary fibre and low calorie content, sprouts offer a substantial help in your weight loss goals.