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" These days, anti-aging cosmetics can seem more like food than beauty potions: Everything from pomegranate to soy is being infused into creams, cleansers, and serums. But applying products on your skin&amp;#039;s surface is no substitute for actually eating the foods that will nurture your skin from the inside out. &amp;quot;Nutrition plays an important part in limiting the aging process and helping to protect against damage from UV rays, the number one cause of lines and wrinkles,&amp;quot; says Adam Friedman, M.D., director of dermatologic research at Albert Einstein College of Medicine in New York City. It goes beyond simple healthy eating: New research has pinpointed specific nutrients that help prevent harm from environmental factors, hydrate your complexion, and keep your skin cells functioning properly. These beauty boosters are front and center in our eating plan (pages 80 \u2014 81). All are easy to incorporate into your meals and also, as it happens, potent disease fighters that are diet-friendly. So while you&amp;#039;re eating for a smoother, brighter complexion, you&amp;#039;ll be helping to reduce your risk of cancer, heart disease, and diabetes \u2014 and on the way to dropping up to 10 pounds in four weeks as well. Now that should give you a happy glow. VITAMIN C FOODS Beauty benefit: What would dermatologists find if they were to examine the skin of women over 40 for signs of aging and then look at the results against those women&amp;#039;s diets? That&amp;#039;s exactly what 101 derms did in a British study of 4,025 women ages 40 to 74. What the docs saw: Women with higher intakes of vitamin C also had fewer wrinkles and less dry skin. It makes sense, because vitamin C is a powerful antioxidant that can quench free radicals \u2014 unstable atoms and molecules in your body that harm cells. &amp;quot;Antioxidants prevent damage to cells and to cell DNA that can interfere with the production of collagen, the main supporting structure for your skin,&amp;quot; explains Dr. Friedman. What to put on your plate: Aim for enough C-rich foods to get 75 mg a day. One orange for breakfast and five strips of yellow pepper in a lunchtime salad will get you there. So will a cup of broccoli with dinner and a bowl of strawberries for dessert. Citrus fruits, red pepper, tomatoes, kale, and melon are good sources of C. For an extra skin boost, try blackberries, raspberries, cranberries, and pomegranate \u2014 beyond vitamin C, they contain ellagic acid, which may counter the deleterious effects of UV rays. LEAN PROTEIN BEAUTY BENEFIT In the 101 dermatologists&amp;#039; study, women with lower protein intakes also had a more wrinkled appearance. &amp;quot;Protein provides the building blocks of collagen,&amp;quot; says F. William Danby, M.D., adjunct assistant professor of surgery (dermatology) at Dartmouth Medical School. As collagen and other proteins break down, the skin essentially folds into itself, creating wrinkles and lines. Your skin will make collagen whether you dine on marbled steaks or skinless chicken breasts, but the leaner choice can help keep weight down. WHAT TO PUT ON YOUR PLATE Skinless poultry, egg whites, and fish are good lean-protein choices. When choosing beef or pork, go for lower-fat cuts such as loin and round. Consider tofu, too: The research isn&amp;#039;t definitive, but a small Japanese study found that women who consumed soy extract for 12 weeks showed improvement in fine lines around their eyes as well as greater elasticity in their skin. FATTY FISH Beauty benefit: Sea fare like tuna and salmon brings to the table a hefty dose of omega-3 fatty acids, which may help guard against sun damage. In studies of mice, the fats significantly reduced inflammation and other immunological responses to sunlight that degrade collagen and, more worrisomely, can trigger skin cancer. And three British studies showed that omega-3s can protect against sunburn in humans, too. What to put on your plate: Try to get at least two four-ounce servings of omega-3 \u2014 rich seafood a week. Besides salmon and tuna (albacore), good choices include mackerel, herring, sardines, and lake trout. If you&amp;#039;re not partial to fish, walnuts, flaxseeds, canola oil, pumpkin seeds, and tofu contain a compound (ALA) that the body converts into a similar type of beneficial omega fatty acid \u2014 though it takes a lot more ALA to get adequate amounts of these &amp;quot;good&amp;quot; omegas. Next:   WHOLE GRAINS Beauty benefit: When you replace the white rice, white-flour breads and cakes, and other refined grains in your diet with whole grains, you immediately reap a benefit. &amp;quot;Refined grains can raise insulin levels, which in turn causes inflammation that damages the skin,&amp;quot; says Dr. Friedman. Also, whole grains are a good source of selenium \u2014 a mineral that helps protect against injury from UV rays. Beyond the beauty-related payoffs, a 2009 Australian and Dutch study found that higher concentrations of selenium in the blood were associated with about a 60% lower incidence of non-melanoma skin cancers. What to put on your plate: Grains rich in selenium include brown rice, oatmeal, barley, and whole wheat. Limiting yourself to the recommended three to five servings a day will net you a helpful serving of the mineral without packing on the calories that can add up quickly with high-carb foods. Brazil nuts, beef, eggs, and turkey, as well as tuna, sardines, and salmon, also deliver selenium. COLORFUL PRODUCE Beauty benefit: The yellow, orange, and red pigments found in fruits and vegetables (as well as some herbs and spices) are carotenoids, antioxidants that destroy free radicals (and are most likely the reason people with high concentrations of carotenoids in their skin are less furrowed than those with low levels). You&amp;#039;re probably familiar with one carotenoid, beta-carotene. In addition to staunching free radicals, beta-carotene may help fight aging by increasing production of collagen and GAGs (glycosaminoglycans), which help your skin hold on to water. Lycopene is another carotenoid attracting attention. In a study published last year, researchers found that women who incorporated about two ounces of lycopene-rich tomato paste into their diets every day for 12 weeks sustained less skin damage when exposed to UV light than a control group that ate none. What to put on your plate: Load up on cooked tomato sauces and tomato paste, your best sources of lycopene. Orange-tinted vegetables and fruits \u2014 carrots, cantaloupe, apricots, orange squash, and sweet potatoes \u2014 are all good sources of beta-carotene. So are such dark-green vegetables as spinach, kale, chard, and collard greens. (These also supply lutein,another important carotenoid.) For a soup\u00E7on more, add a few pinches of parsley, sage, rosemary, or coriander to your food. To increase your absorption of carotenoids, toss vegetables with avocado: One study found that eating salads combined with five ounces of avocado (one small to medium) increases the absorption of another carotenoid, alpha-carotene (7.2 times), as well as beta-carotene (15.3 times), and lutein (5.1 times). Next:   Foods That Make You Look (Yikes!) Older  For a smoother complexion \u2014 and better health \u2014 keep these to a minimum: 1. SUGAR Sweets and other refined carbs raise blood-glucose levels, which in turn increases the creation of AGEs \u2014 advanced glycation end products. The aptly named AGEs take a toll on skin by interfering with the normal repair of collagen and elastin, a protein that allows skin to resume its shape after stretching or contracting.  2. SATURATED FAT Beyond its role in promoting heart disease, saturated fat \u2014 the type found in marbled meats and full-fat dairy products \u2014 may also make you look older. &amp;quot;Eating a lot of saturated fat induces skin-aging inflammation,&amp;quot; says Jane Grant-Kels, M.D., chair of dermatology at the University of Connecticut in Farmington. 3. ALCOHOL  Perhaps you&amp;#039;ve woken up after a night of margaritas desperate for water. That&amp;#039;s a sign of dehydration. And even if you don&amp;#039;t regularly drink to excess, alcohol can still take a toll on your skin, making it dry, taut, and lined. Also, as the liver metabolizes alcohol, it creates free radicals \u2014 that other enemy of firm, youthful skin.  Supplements: Do They Work? It may be tempting to try to get your skin-beautifying nutrients from a pill or specialty drink. Called nutricosmetics, these potions claim to supply you with many of the essential fatty acids, antioxidants, and other plant extracts associated with reducing lines and wrinkles. But your daily four to five cups of fruits and vegetables provide a lot more of the skin-enhancing vitamins and minerals, says Diane L. McKay, Ph.D., of the Friedman School of Nutrition Science and Policy at Tufts. You also obtain a more complete dose of nutrients from a simple multi. McKay does note that by drinking a nutricosmetic beverage, you may boost water consumption, which can improve skin&amp;#039;s appearance, &amp;quot;but that&amp;#039;s an expensive way to get more water.&amp;quot;  Drink Up! 1. LOW-FAT DAIRY, in particular fortified milk, is a good source of vitamin A, an important contributor to skin health. Some yogurts also deliver A (check the label). Those with live cultures help you digest and absorb the skin-enhancing nutrients.  2. GREEN TEA is rich in polyphenols, antioxidants that are also anti-inflammatory. &amp;quot;Regular consumption \u2014 two to three cups a day \u2014 will result in better skin texture and inhibit wrinkling,&amp;quot; says Santosh K. Katiyar, Ph.D., a professor of dermatology at the University of Alabama at Birmingham. Another skin payoff: By helping sun-exposed cells repair themselves more rapidly, the polyphenols in green tea may also cut the risk of non-melanoma skin cancer. Next:   Think of this plan, packed with skin-nourishing nutrients, as your blueprint for a younger-looking complexion. We kept tabs on calories so that as you unveil a more youthful appearance, you also can shed up to 10 pounds in four weeks. (Staying at an ideal weight will help prevent the wrinkles and sags that can come from breaking down skin fibers if you keep losing and regaining.) Choose any breakfast (about 300 calories), lunch (400), or dinner (500), and have up to two snacks (125 calories each) every day. For chocolate treats that meet our caloric guidelines, see page 208.  \u2014 Samantha B. Cassetty, M.S., R.D., GHRI nutrition director Day 1 BREAKFAST Chocolatey oats Mix \u00BD c. fat-free milk with 1 packet instant oatmeal. Microwave until hot. Stir in \u00BD tsp. cocoa powder, one packet no-cal sweetener, 3 cut-up strawberries, and 2 Tbsp. chopped walnuts. Serve with \u00BD apple SNACK Chips and cheese 5 Food Should Taste Good Multigrain Chips with 1 mozzarella stick LUNCH Ginger-Spiced Carrot Soup Side 6-piece serving of brown rice vegetarian sushi roll from supermarket DINNER Salmon Over Sweet &amp;amp;amp; Sour Cabbage Side 1 whole wheat mini pita, split and toasted, with 1 tsp. olive oil drizzled over both halves. Dessert \u00BD c. cubed cantaloupe, sprinkled with 2 Tbsp. pomegranate seeds SNACK Sweet &amp;amp;amp; salty 1 single-serve container sugar-free chocolate pudding mixed with 15 peanuts Day 2 BREAKFAST Peaches and cream Mix \u00BD c. part-skim ricotta cheese with 1 tsp. sugar-free pancake syrup and top with 1\u00BD tsp. sliced almonds, toasted. Serve with 1 peach, sliced SNACK Asian app \u00BD c. shelled edamame mixed with 1 tsp. toasted sesame seeds LUNCH Greek feast Mix \u00BD c. chickpeas with 5 grape tomatoes, chopped; \u00BC cucumber, peeled and chopped; 1 tsp. fresh dill, chopped; 2 Tbsp. reduced-fat feta; and 2 Tbsp. nonfat Greek yogurt. Fill a large whole wheat pita with mixture DINNER Linguine with Carrot-Turkey Ragu Side Saut\u00E9 3 c. baby spinach and \u00BD tsp. minced garlic in 1\u00BD tsp. olive oil. Fold in 2 Tbsp. golden raisins SNACK Apple crisp In a bowl, crush \u00BC c. Fiber One cereal and 3 walnut halves; stir in 2 Tbsp. nonfat Greek yogurt and a dash of cinnamon. Spoon mixture over \u00BD apple, sliced Day 3 BREAKFAST Breakfast bowl 1 c. unsweetened Spoon Size Shredded Wheat with 1 c. fat-free milk; stir in \u00BD c. strawberries, sliced, and 2 tsp. sunflower seeds SNACK Trail mix One 100 Calorie Pack Emerald Cocoa Roast Almonds mixed with 1 Tbsp. Craisins LUNCH Jambalaya Slice 1 precooked garlic chicken sausage link and heat; toss with 1 container Minute Ready to Serve brown rice; \u00BD tomato, chopped; and \u00BC red pepper and \u00BC green pepper, chopped. Season with hot pepper sauce DINNER Balsamic Roasted Pork with Berry Salad Side Sweet Potato Wedges: Heat oven to 475\u00B0F. Cut one small sweet potato into \u00BD-in. wedges and coat with 1\u00BD tsp. canola oil, \u00BC tsp. cinnamon, and \u215B tsp. salt. Roast for 15 minutes, shaking once SNACK Strawberry cheesecake Mix \u00BC c. part-skim ricotta with \u00BC tsp. vanilla extract and \u00BD packet no-calorie sweetener. Top with 3 strawberries, sliced. Crumble \u00BC graham cracker sheet on top Next:   Day 4 BREAKFAST Monte Cristo Toast 1 multigrain Belgian waffle (such as Van&amp;#039;s) and top with 2 slices lean deli ham and 1 slice reduced-fat Swiss cheese. Broil until cheese melts. Serve with 1\u00BD c. cubed cantaloupe spritzed with fresh lime juice  SNACK On the run 1 Luna Mini Bar with iced chai tea latte made with \u2153 c. fat-free milk LUNCH Pizza burger Cook one veggie burger (about 100 calories). Place 1 oz. part- skim mozzarella on \u00BD whole wheat English muffin and toast both halves in oven. Assemble burger with 1 Tbsp. marinara sauce and 2 tomato slices DINNER Almond-Crusted Chicken Side Spicy corn on the cob: Mix 1 Tbsp. buttery tub spread with \u215B tsp. smoked paprika, \u215B tsp. red pepper flakes, and a pinch of salt. Cook corn and coat with mixture SNACK Berries and chocolate Mix 5 raspberries into one 4-oz. container of Oikos Nonfat Chocolate Yogurt Day 5 BREAKFAST Jump-Start Smoothie with Whole-Grain Blueberry Muffin Serve with 6 almonds SNACK Mezze One 100% whole wheat mini pita spread with 2 Tbsp. hummus and topped with 10 grape tomatoes, halved LUNCH Turkey wrap Spread a 100-calorie whole wheat wrap with 1 tsp. light mayonnaise; top with 3 oz. deli turkey, two tomato slices, 1 romaine lettuce leaf, \u00BC avocado, and 1 slice reduced-fat Swiss cheese. Serve with 1 plum DINNER Roasted Broccoli and Chicken Bake Salad 2 c. mixed greens, 5 grape tomatoes, and 2 Tbsp. low-fat dressing SNACK Banana split Cut \u00BD banana in half lengthwise. Spread \u00BD tsp. peanut butter on one half, \u00BD tsp. Nutella on the other. Sandwich the two halves Day 6 BREAKFAST California Breakfast Wrap Serve with 1 c. cubed honeydew, cantaloupe, or other melon SNACK Endive boats Spread 2 Tbsp. Alouette Light Garlic &amp;amp;amp; Herbs Cheese among 4 endive leaves; top with 1 Tbsp. pine nuts LUNCH Spinach Salad with Tuna &amp;amp;amp; Avocado Serve with 1 mini whole wheat pita. Dessert 1 c. blueberries topped with 2 Tbsp. fat-free whip  DINNER Chunky Sweet Potato Soup Side Couscous: Cook \u00BC c. whole wheat couscous. Add \u215B tsp. allspice; \u215B tsp. pepper; 3 apricot halves, chopped; 2 tsp. sliced almonds; and \u00BD tsp. chopped parsley. Toss with fork to mix  SNACK Watermelon salad Toss 1\u00BD cups cubed watermelon with 3 Tbsp. crumbled reduced-fat feta cheese Day 7 BREAKFAST Grab and go 1 Kind Peanut Butter &amp;amp;amp; Strawberry bar with a 12-oz. nonfat latte SNACK Cheese plate 1 Mini Babybel Light with 15 red grapes LUNCH Salad Toss 3 c. greens, \u00BC c. sliced strawberries, 1 Tbsp. chopped walnuts, 3 oz. chicken breast, 2 Tbsp. reduced-fat feta, and 2 Tbsp. low-fat balsamic dressing. Dessert \u00BD c. nonfat Greek yogurt with 2 Tbsp. pomegranate seeds DINNER Flounder with Corn &amp;amp;amp; Tomatoes Side Pasta salad: Cook 2 oz. whole wheat pasta. Drain and toss with 1 c. broccoli florets, cooked; \u00BD roasted red pepper, chopped; 1 Tbsp. reduced-fat feta; and 2 Tbsp. low-fat vinaigrette  SNACK Nutty delight 15 almonds with 1 Hershey&amp;#039;s Special Dark Chocolate Kiss "^^<http://www.w3.org/2001/XMLSchema#string>
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