Eating healthy means avoiding ultra-processed foods while consuming abundant vegetables, fruits, and whole grains at the foundation. Nuts, such as pistachios, walnuts, and almonds, are important, as are legumes such as lentils and beans.

Cruciferous vegetables like kale, Brussels sprouts, broccoli, and cabbage are anti-aging and anti-cancer powerhouse. They contain high levels of phytonutrients, which reduce inflammation, and magnesium, which facilitates around 600 vital enzyme reactions. With lean meat an excellent source of protein, the omega-3 fatty acids associated with cold-water fatty fish such as tuna, salmon, and mackerel positively impact the prevention of dementia and promotion of heart health.

Eating a balanced meal is important. One successful strategy involves a large breakfast to get the motor running each morning, followed by smaller meals and snacks throughout the day.

Another approach that has proved clinically effective is limiting the number of meals eaten. This strategy depends on willpower and portion control. Particularly when first introduced, it may lead to situations of ravenous hunger in which all rules are quickly forgotten. The one significant eating habit to avoid is consuming food just before sleep. Not only does this make sleep-disruptive heartburn and indigestion much more likely, but burning calories is significantly slower when asleep.