Written By: Nicole Pazdziorko, RDN, LDN

Growing older can mean gaining a clearer picture of our overall health and how daily habits play a role in energy levels, preventing and managing disease, and longevity. For most people the hope as we grow older is not only to live longer, but to maintain a high quality of life, and that starts with taking stock of our health and habits.  

Nutrition is a key pillar of health and well-being at all stages of life, but specifically as we grow older, good nutrition supports heart health, promotes gastrointestinal health, and helps to build and maintain muscles, which supports metabolism. Additionally, it can help to keep the brain and nervous system healthy, prevent risks of injury associated with falls, and build immune health. 

Support a Healthy Heart 

When it comes to building an eating plan that supports longevity, you can’t go wrong with fiber. High fiber diets are repeatedly linked with better overall health outcomes and a longer lifespan. Soluble fiber found in foods like oats, apples, beans and lentils, barley and carrots, can lower blood cholesterol levels and reduce incidence of cardiovascular incidents, which remain the leading cause of deaths in the United States overall, and for those aged 65 and older.  

Choosing healthy fats more often is another way to support heart health as we age. Instead of saturated fats found in fatty red meats and processed meats, butter or cream, choosing low-fat dairy, avocado, nuts and seeds, and cooking with vegetable or olive oil can improve cholesterol, and may help to lower blood pressure and triglycerides, contributing to better heart health overall.   

Support Bone and Muscle Health 

After age 60, muscle mass naturally declines more rapidly, increasing the risk for falls and fractures. This means that as we age, we require fewer overall calories, but our protein needs are slightly higher.  Protein helps to build and maintain muscle, when combined with muscle strengthening exercises. Aim to include a source of lean poultry, beans, peas and lentils, nuts, fish or seafood at meals and snacks to reach protein needs.  

Throughout the lifespan it’s essential to consume adequate calcium and vitamin D through dietary sources to support nerve function and bone health. Calcium and vitamin D help to build strong and healthy bones and teeth during childhood and adolescence, but they’re also important in helping to maintain them as we grow older. Aim to include low-fat milk, yogurt and cheese with meals and snacks, look for cereals that are fortified with calcium and vitamin D, and include seafood two times per week. 

Share Meals Together 

When we examine the lifestyles and habits of people who live the longest, it turns out that how we eat is as important as what we eat. A challenge for many people as they grow older is dealing with loneliness and eating alone. One of the characteristics of people who live longer lives is how central community is, and that means sharing meals together. Research has consistently shown that gathering for a shared meal is associated with advantages for physical and mental health alike, including better overall diet quality and lower risk of chronic disease. So whether it’s eating breakfast with your kids around, grabbing lunch once or twice per week with friends or enjoying nightly meals gathered with the whole family, aim to take time connect over a shared meal.