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Small changes in what you eat can have a big impact

Dr. Yikung Park, ScD

Dr. Yikung Park, ScD, of Washington University School of Medicine

Eating fruits, vegetables, and whole grains may lower your risk of health conditions related to aging, according to a recent St. Jude LIFE study.

Some childhood cancer survivors have an increased risk of developing age-related health problems much earlier than people who did not have childhood cancer. These conditions may include heart disease, lung problems, weak bones, memory problems, or second cancers. Developing age-related health problems at a younger than usual age is called premature or accelerated aging.

Eating a plant-based diet may help reduce the risk of premature aging, says Yikyung Park, ScD, of Washington University School of Medicine, one of the study’s leaders. In particular, dark green vegetables and nuts/ seeds were linked to a lower risk of premature aging.

The study also found that eating refined grains can increase the risk of developing age-related conditions early. Refined grain foods include white flour, corn grits, white bread, and white rice. 

illustration of healthy plate: 1 cup of fruit, 1 oz nuts and seeds, 25% proteins, 25% whole grains, 50% vegetables

A balanced variety of foods is the key to a healthy, plant-based diet. *Other healthy sources of carbohydrates include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils).

Plant-based diet explained

A plant-based diet is made up of foods from plants. These foods include:

  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Seeds
  • Beans and other legumes (edible seeds grown in pods such as lentils and peas)

A plant-based diet can also include meats, Dr. Park says. She recommends chicken and fish because they are lower in fat than red meats like beef, pork, and lamb.

“A plant-based diet is a balanced diet,” Dr. Park says. “It is a balance between plant and animal sources of food. Americans tend to have a lot of meat in their diet. Adding vegetables, fruits, and whole grains is better than eating so much meat. Plant foods have vitamins and minerals that are important to maintain good health.”

Park stresses the importance of getting nutrients through foods, not supplements. The body absorbs vitamins and minerals more easily from foods than from supplements.

 “Foods provide more complete nutrition,” she says.

Make small changes

If you need to add more plant foods, make small changes over time rather than trying to change eating habits overnight, Park says. Start with 1 change and add more over time.

Here are a few ideas:

  • Eat a handful of nuts or whole-grain pretzels instead of potato chips.
  • Eat an oatmeal cookie instead of a chocolate chip cookie.
  • Replace white bread with whole wheat bread.
  • Try to go meatless 1 day a week such as “Meatless Monday”.
  • Eat fresh fruit for breakfast.
  • Add a vegetable or whole grain to evening meals.

“It takes time,” Dr. Park says. “Be patient and change your diet at your pace. You do not have to change everything all at once.”

Ways to save money

Sometimes fresh produce and other healthy foods can be expensive or hard to find in some neighborhoods.

Frozen and canned fruits and vegetables are good, Park says. But make sure canned fruits are packed in fruit juice and do not contain added sugar. Dried fruits are another choice.

Some organizations can help provide access to healthy foods. These include: