Foods to keep us all going strong

Boomers grew up in the era when well-marbled meat dominated the plate. Now, experts suggest we fill two-thirds of our plate with colorful fruits, vegetables and whole grains, plus a smaller portion of lean protein.

_ The fish story: Salmon and other fatty fish are rich in omega-3 fatty acids that help decrease inflammation and may lower your risk of heart disease and certain cancers, including breast and prostate cancer. They reduce depression and boost the production of a protein known to destroy the plaques associated with Alzheimer's disease.

Try for two servings a week, or consider supplements.

_ Double dose of spice: Turmeric contains a compound called curcumin that may help keep the brain young. Turmeric also may improve memory. Cinnamon appears to have insulin-like properties.

As little as a quarter-teaspoon a day was found to be beneficial.

_ Go with the grain: You can potentially reduce your risk of diabetes, heart disease, stroke and certain cancers by replacing refined grains with whole grains, higher in fiber and other disease-fighting nutrients.

Get at least a serving a day.

_ Good for the heart after all: Dry beans, peas and lentils are packed with soluble fiber that soaks up cholesterol and escorts it out of your body. Legumes are loaded with protein and folate, a B vitamin that helps lower blood levels of homocysteine, a type of amino acid linked to heart disease and stroke.

_ Nuts to you: Almonds are packed with protein, vitamin E and good fats. Studies indicate that an ounce a day (about a quarter-cup) can help lower harmful LDL cholesterol levels.

_ Green power: Broccoli and other dark green vegetables offer carotenoids, folate and vitamin C. Carotenoids may be powerful weapons against cancer. Folate is good for your heart and your brain. Vitamin C has been shown to reduce stroke risk by as much as 42 percent, and it may even slow skin wrinkling.

_ Berry good: The blue and red colors in berries and cherries are responsible for their health-promoting properties. The hue signals the presence of anthocyanins, powerful phytonutrients that may reduce inflammation and protect against heart disease and cancer. They may help brain function, too.

_ Milk? Yes! Calcium and vitamin D are vital to maintain bone density that declines as we age. Vitamin D helps your body absorb calcium and also may lower the risk of heart disease, diabetes and certain cancers It may have anti-aging properties, too.

_ What about supplements? It's best to get your nutrients the old-fashioned way through food. But a multivitamin/mineral supplement can help fill in any gaps.

_ And, yes, red wine: Alcohol in moderation may have some anti-aging benefits - red wine due to a compound called resveratrol, found in red-grape skin. It seems to have anti-cancer effects and invigorates the immune system. "Moderate" drinking is one glass a day for women, two for men. *