Taking a proactive approach to live a longer life in good health is a priority for many middle-aged and older adults and, increasingly, younger generations.<\/p>\n
Mounting research continues to uncover how the foods you eat \u2013 and the ones you don\u2019t \u2013 can influence the likelihood of healthy aging<\/a>. <\/p>\n The best way to combat middle-aged weight gain<\/a><\/p>\n Here are 10 evidence-based eating and nutrition strategies that can help add heathy years to your life. Start with one or two and then build on that. <\/p>\n 1. Embrace vegetables and fruitOpen this photo in gallery:<\/a><\/p>\n Aim for 2 to 3 cups of vegetables and at least two fruit servings per day.Fred Lum\/The Globe and Mail<\/p>\n A diet high in vegetables and whole fruits is tied to a lower risk of high blood pressure, heart disease, stroke, certain cancers, dementia and premature death. <\/p>\n Include a variety of colourful vegetables and fruit in your daily diet. Aim for 2 to 3 cups of vegetables and at least two fruit servings (e.g., one whole fruit or one cup of berries or cut-up fruit). <\/p>\n Include fruit and vegetables at each meal to hit your daily target. Enjoy them raw or cooked (vegetable soup counts too). <\/p>\n Don\u2019t overlook frozen. Because it\u2019s harvested at peak ripeness and then quickly flash-frozen, frozen produce often has higher nutrient levels than out-of-season fresh fruit and vegetables. <\/p>\n The best diet advice of 2025<\/a><\/p>\n 2. Eat dark leafy greens every day <\/p>\n Spinach, kale, Swiss chard, collards, beet greens, dandelion greens, rapini, arugula and romaine and leaf lettuce are packed with key nutrients and phytochemicals, such as beta-carotene and lutein, that can help keep your heart, brain, bones and eyes healthy as you age.<\/p>\n Leafy greens also contain a unique sugar called sulfoquinovose that fuels the growth of beneficial gut bacteria, which in turn help dampen inflammation. <\/p>\n The MIND diet<\/a> for brain health recommends eating leafy greens every day (one-half cup cooked or one cup raw). (MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.)<\/p>\n Eat leafy greens raw in salads and sauteed or steamed as a side dish. Toss a handful or two into soups, pasta sauces, stir-fries, stews and chilis. Top a homemade pizza with baby arugula before serving. <\/p>\n 3. Get more protein from plantsOpen this photo in gallery:<\/a><\/p>\n Roasted chickpeas are a healthy, protein-rich snack.CHRISTOPHER TESTANI\/The New York Times News Service<\/p>\n Growing evidence strongly suggests that getting more of your daily protein from plants supports healthy aging by preserving muscle and physical function and reducing chronic disease risk. <\/p>\n A 2024 study from Tufts University and the Harvard T.H. Chan School of Public Health<\/a>, for example, found that women who consumed the most plant protein in their 40s and 50s had a 46 per cent greater likelihood of healthy aging compared to those who consumed less. <\/p>\n Healthy aging was defined as reaching age 70 free of 11 major chronic diseases \u2013 such as hypertension, heart disease, cancer and Type 2 diabetes \u2013 and without impairment in cognitive function, physical function or mental health.<\/p>\n A higher intake of healthy plant-based foods was also associated with a lower risk of developing frailty in recent study of 24,996 middle-age and older adults from the United Kingdom. <\/p>\n As well, research has also found that substituting red and processed meats with plant protein guards against frailty and physical impairment in older adults. <\/p>\n Healthy plant protein foods are rich in fibre, phytochemicals, healthy fats, vitamins and minerals which have anti-inflammatory and antioxidant properties that lessen age-related chronic inflammation. <\/p>\n Try simple swaps to increase your intake of plant protein. Fill tacos with seasoned black beans or pinto beans instead of ground meat. Replace meat in stir fries with shelled edamame, tempeh or cashews.<\/p>\n Try a pasta made from chickpeas, lentils or edamame. Make a tofu scramble with crumbled extra-firm tofu, vegetables and spices.<\/p>\n 4. Snack on a handful of walnutsOpen this photo in gallery:<\/a><\/p>\n Walnuts are also rich in polyphenols, phytochemicals shown to reduce inflammation and damaging beta-amyloid plaque in the brain.VYACHESLAV OSELEDKO\/AFP\/Getty Images<\/p>\n A daily serving of nuts \u2013 one-quarter to one-third of a cup \u2013 is a key component of the Mediterranean<\/a>, MIND and DASH diets. (DASH stands for Dietary Approaches to Stop Hypertension.)<\/p>\n A regular intake of nuts is tied to a lower risk of heart disease, stroke and Type 2 diabetes.<\/p>\n It\u2019s also been shown to reduce LDL cholesterol, elevated blood pressure and inflammation, as well as enhance blood vessel function and improve insulin sensitivity. <\/p>\n Unlike other nuts, walnuts provide an excellent source of alpha linolenic acid (ALA), an essential omega-3 fatty acid. One ounce of walnuts (14 halves) provides 2.6 g of ALA; women and men need 1.1 and 1.6 g per day, respectively. <\/p>\n Walnuts are also rich in polyphenols, phytochemicals shown to reduce inflammation and damaging beta-amyloid plaque in the brain. <\/p>\n 5. Drink green teaOpen this photo in gallery:<\/a><\/p>\n Green tea is rich in brain-friendly polyphenols.Mitch Hrdlicka\/Getty Images<\/p>\n Like walnuts, green tea is rich in brain-friendly polyphenols. <\/p>\n The latest analysis from the DIRECT PLUS trial<\/a>, published Sept. 1 2025, found that participants who ate a Green Mediterranean diet (a Mediterranean diet enriched with polyphenols) had significantly reduced levels of brain proteins linked to accelerated brain aging compared to those who followed the traditional Mediterranean diet or general healthy eating guidelines. <\/p>\n To boost polyphenols, the Green Mediterranean diet includes 3 to 4 cups of green tea each day, as well as one ounce of walnuts and a green shake.<\/p>\n 6. Include healthy high-carb foodsOpen this photo in gallery:<\/a><\/p>\n Swap out refined grains for whole wheat pasta.<\/p>\n According to research published in May<\/a>, skimping on certain high-carbohydrate foods can reduce the chance of healthy aging. <\/p>\n Among 47,513 U.S. women who were followed for three decades, those whose diets were highest in total carbohydrate (55 per cent of daily calories) in midlife were 29 per cent more likely to become a healthy ager at age 70 compared to who ate the least. <\/p>\n Women whose diets contained the most high-quality carbohydrates in midlife (whole fruit, vegetables, whole grains, pulses) were 50 per cent more likely to become healthy agers compared to women who ate the least. <\/p>\n A higher intake of refined carbohydrates (refined grains, added sugars) was associated a lower likelihood of reaching age 70 in good health. <\/p>\n Swap refined grains for high-quality carbohydrates such as oats, brown rice, quinoa, farro, bulgur, whole wheat pasta, sweet potato, butternut squash, green peas, lentils, kidney beans, chickpea pasta and whole fruit. <\/p>\n 7. Feed your gut microbesOpen this photo in gallery:<\/a><\/p>\n Avocados are a gut-friendly food.Jeff Chiu\/The Associated Press<\/p>\n A diverse gut microbiome is thought to support healthy aging by reducing age-related low-grade inflammation and protecting metabolic, cardiovascular and cognitive health.<\/p>\n According to a U.S. study published in July<\/a>, eating certain gut-friendly foods can alter the microbiome in a direction that delays aging. <\/p>\n Among 29,435 adults, average age 50, those whose diets scored high on the dietary index for gut microbiota had a lower risk of biological aging and accelerated biological aging compared to people with lower diet scores.<\/p>\n Biological age is how old a person\u2019s cells appear, independent of chronological age. <\/p>\n Diets with high scores were plentiful in specific foods high in fibre, prebiotics (whole grains, broccoli, chickpeas, soybeans, avocado), fermented dairy (kefir, yogurt, buttermilk, aged cheese) and polyphenols (cranberries, green tea, coffee). They also contained less red and processed meats, refined grains and fatty foods. <\/p>\n 8. Supplement with vitamin D3Open this photo in gallery:<\/a><\/p>\n Research suggests that vitamin D can help slow biological aging.anilakkus\/Getty Images<\/p>\n Vitamin D supports healthy aging by regulating immune function, maintaining bone health, supporting cognition and reducing inflammation. <\/p>\n Findings from the VITAL Telomere Study, published this past May<\/a>, suggest that vitamin D can also help slow biological aging. <\/p>\n Taking 2,000 international units (IU) of vitamin D daily for four years significantly reduced telomere shrinkage by an amount equivalent to preventing three years of aging. <\/p>\n Telomeres are protective caps of DNA on the end of chromosomes. Shortening of telomeres is associated with aging, unhealthy lifestyle habits and chronic disease.<\/p>\n The daily recommended intake for vitamin D is 600 IU for ages one to 70 and 800 IU for older adults. Some people may need more to maintain a sufficient blood level that\u2019s associated with bone health. <\/p>\n The Linus Pauling Institute, a research institute at Oregon State University, recommends healthy adults take 2,000 IU of supplemental vitamin D daily. <\/p>\n Speak to your doctor about the amount of vitamin D that\u2019s right for you.<\/p>\n 9. Boost your omega-3 intakeOpen this photo in gallery:<\/a><\/p>\n Eating 12 ounces of salmon a week amounts to a daily intake of 1,000 mg of omega-3 fatty acids.Supplied<\/p>\n