The standard advice from the U.S. government is to consume five servings of fruits and vegetables and three servings of whole grains daily for vitamins and minerals and the other healthful micronutrients in plants. Drink five to eight 8-oz. (227 milliliter) glasses of water.Get no more than about 30 to 35 percent of your daily calories from fat, with about one-fifth of that from unsaturated fat (e.g., 1 percent milk, olive and canola oil); 15 percent from protein; and the remaining calories from carbohydrates -- which can include fruits and veggies, and should have an emphasis on complex carbs like oatmeal, whole wheat bread and wild rice.

Food for Healthy Aging

For maximum benefits, experts say, you should load up on a variety of healthy foods.

"We know about antioxidants and anti-inflammatory activities of foods, but we suspect there could be so much more going on beyond attacking free radicals that promote health and ward off disease," says Moores.

Moores suggests adding these foods and beverages into your eating plan for good health and to reduce the signs of aging:

Fish. Follow the guidelines of the American Heart Association and eat twice weekly, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.
Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.
Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 daily servings.
Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Moores recommends eating a yogurt with active cultures as one of your 3 dairy servings each day.
Nuts are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient. Small portions are advised, as nuts are high in calories.
Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.

Viotox.com