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Skin is, quite literally, the face we show to the world. It is our shell, the most exposed part of us. Unfortunately, as we age, collagen and elastin, the substances that keep skin firm and elastic, gradually decrease. Fat pads in the face also thin out. Without this underlying structure, skin sags, creases form, and-ugh!-we have wrinkles.

Wrinkles are a fact of life. And although genetics plays a big role in how quickly your skin shows signs of aging, good nutrition can help minimize the damage and enhance your skin's natural beauty. According to research, when it comes to food, the best defense against wrinkles is a diet rich in certain antioxidants-vitamin C, vitamin E, selenium, and vitamin A (in the form of beta carotene rich foods)-along with Omega-3 fats and plenty of water!

Here's a 3-day menu to help get you started on the right track. It's loaded with all the right ingredients and I've provided calories for anyone interested. Each day is based on approximately 1,600 calories - you should increase or decrease serving sizes to adjust for your personal weight management goals.

For additional meal plans, recipes and information on beautiful skin, check out my new book, Joy Bauer's Food Cures

DAY #1
Breakfast

Yogurt with Almonds and Berries: One 8oz container of plain or nonfat, flavored yogurt; mixed with 1 cup berries; topped with 1-2 tablespoons slivered almonds (or chopped walnuts), plus 2 tablespoons of wheat germ.

360 calories

Lunch
Turkey Burger with sautéed Mushrooms and Broccoli: 5 oz turkey burger (or lean hamburger or veggie burger) topped with sliced tomato, sautéed mushrooms and optional 1 tablespoon ketchup; enjoy with standard size hamburger bun (preferably whole grain); plus 1 cup raw or steamed broccoli or sugar snap peas.
500 calories

Afternoon Snack:
½ mango or cantaloupe with ½ cup 1% low-fat cottage cheese

180 calories

Dinner

Grilled Salmon with Asparagus and Potato: 5 oz grilled wild salmon filet; enjoy with half of a medium baked or sweet potato (optional 1 tablespoon soft tub, trans free spread), with 1 cup steamed asparagus (or spinach, broccoli, kale, Swiss chard or sugar snap peas).
560 calories

DAY #2
Breakfast
Southwest Omelet with Whole Grain Toast: Sauté 1/2 cup each sliced onion, red/yellow peppers, and tomatoes in non-stick cooking spray or 1 teaspoon canola oil until soft. Add egg combination (whip one whole egg and two egg whites - preferably omega-3 fortified eggs) and cook one side until edges brown, fold in half until the top is golden brown. Serve with one slice whole wheat bread, toasted (with optional 1 teaspoon soft tub, trans-free spread).

350 calories

Lunch

Open Faced Tuna Melt: Mash 6oz can water packed light tuna (or wild salmon) with 1 tablespoon reduced fat mayonnaise, minced onion and freshly ground black pepper; spread on two slices of whole grain bread, toasted; top each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese (any variety, including cheddar, Swiss or American) and place in oven until cheese melts; enjoy with crunchy baby carrots.

500 calories

Afternoon Snack:

Pepper sticks dipped in 4 tablespoons hummus or guacamole

200 calories

Dinner

Grilled Chicken with Sweet Potato and Broccoli: 5 oz skinless chicken breast (baked or pan-fried in 2 teaspoons canola or olive oil, minced garlic and preferred herbs); enjoy with a baked sweet potato and 1 cup steamed broccoli (or spinach, kale or Swiss chard).

580 calories

DAY #3
Breakfast
Cottage Cheese with Apricots and Pecans: one cup 1% low-fat cottage cheese topped with 4 diced whole apricots (or 1 cup berries or ½ chopped mango), and 2 tablespoons chopped pecans or slivered almonds.

350 calories

Lunch
Caesar Salad with grilled Chicken or Shrimp or Tofu: Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken, cooked shrimp or tofu; 1 oz gated parmesan cheese (about 4-5 level tablespoons); optional anchovies (4 items); tossed with 4 tablespoons ‘reduced calorie' Caesar dressing (or use 1-2 Tablespoons of regular Caesar dressing);
450-500 calories

Afternoon Snack

1 cup strawberries and 20 almonds

220 calories

Dinner

Lean Beef Stir Fry with Brown Rice: 5 oz lean beef, cut into pieces (use round, sirloin, flank - or you may substitute chicken, shrimp or tofu), sautéed in 2 teaspoons canola oil with ½ cup sliced bell peppers, ½ cup sugar snap peas, and 2 chopped scallions (optional minced garlic, season with pepper and salt to taste); enjoy with ½ cup cooked brown rice; one cup steamed spinach (or cauliflower, broccoli, Brussels sprouts, kale or Swiss chard).

590 calories.