YOU’VE REACHED AGE 50? HERE’S WHAT YOU SHOULD EAT TO AGE HEALTHILY

A large-scale study recently published in the scientific journal Nature Medicine examined the link between diet and aging. The study was based on data from two of the world’s largest health studies: The Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). Participants in these studies regularly fill out health and lifestyle questionnaires, allowing researchers to examine how daily choices—such as what to eat, what type of physical activity to do, and more—affect the risk of chronic diseases as well as healthy aging.

The study followed 105,000 men and women aged 40–70 over the course of three decades. The goal was to examine the connection between long-term adherence to one of eight different types of healthy diets and the consumption of processed foods in relation to healthy aging.

The diet found to be most strongly associated with healthy aging (normal physical, mental, and cognitive function, without significant chronic diseases) was the AHEI – Alternative Healthy Eating Index. This diet was developed to assess diet quality based on foods and nutrients associated with reduced risk of chronic diseases. This eating pattern, like the other healthy diets examined in the study, is based on plant-based foods.

The AHEI differs from other diets in that, alongside emphasizing the foods that are important to consume, it also highlights those that should be reduced – processed meat, salt, and sugary drinks. The broad common denominator among all the healthy diets studied reinforces the understanding that shared nutritional principles, rather than the diet name itself, are what contribute to healthy aging. It is possible to maintain these principles over time if applied flexibly and in a personalized manner.

Professionals in the field understand the dual need: Both to start preparing early for old age and to make adjustments during old age itself. Just like we save for retirement, it’s important to also invest in building functional reserves—muscle mass and bone density, normal cognitive function, and immune resilience. A meaningful functional reserve will help support optimal aging with maximum independence and vitality and minimal dependence. The World Health Organization discusses this often, and here in Israel, there is significant activity on the subject as well.

How to Prepare Nutritionally for Aging:

• Start preparing as early as possible, already in your 50s.

• Eat plenty of vegetables and moderately include fruits. Colorful plates ensure healthy variety.

• Include quality plant-based fats: Avocado, quality olive oil, tahini, natural nuts and almonds, various seeds.

• Include legumes like lentils, dry beans, chickpeas, soybeans. If not used to eating legumes, try one type in a small amount and build from there.

• Include whole grains such as quinoa, buckwheat, bulgur.

• Include protein in every meal from various sources:

 - From animals: Eggs, chicken, fish, cheeses, yogurt, lean meat

 - From plants: Whole grains higher in protein, legumes, tofu, or soy-based yogurt

• Minimize the use of sugar, salt, processed meat, and avoid sugary drinks.

What About Nutrition During Old Age Itself?

The guiding principle is to consider and adapt to the various challenges that come with aging: Physiological challenges like reduced strength, muscle mass, and bone density; changes in oral and dental health; more medications than in the past; changes in the sharpness of all senses—vision, hearing, smell, taste (all of which can impact eating function); changes in appetite; memory changes; and also changes in family structure, retirement, and social connections.

Principles Worth Adopting as Needed:

• Dietary variety – to gain health benefits from a wide range of foods.

• Adjust meal texture – if chewing is difficult, avoid skipping food and instead adapt its form.

• Eat more small meals – if satiety comes quickly and appetite is reduced.

• Enrich the diet with fiber and water alongside an active lifestyle – especially when dealing with constipation.

• Include protein portions in every meal more than before – with varied sources to support muscle strength and mass: Eggs, chicken, fish, dairy, and also plant-based sources: Legumes, whole grains, tofu, soy-based yogurt.

• Emphasize flavors—but in a healthy way – if there are changes in taste and smell perception, enhance meals using fresh herbs, aromatic spices (cinnamon, ginger), fresh lemon juice, or salt—moderately.

In conclusion, there is no one-size-fits-all diet, but the research presented here—along with many others—points to proven universal principles worth adopting. The secret lies in consistent application. Those who start early and maintain a healthy dietary pattern based on plant foods increase their chances of living a healthier, more vital life. Consistency is recommended along with flexibility, to allow necessary adjustments for successfully meeting the nutritional challenges of aging. A good diet, therefore, can not only add years to life—but also life to those years.

As old age approaches and during it – it’s advisable to consult a certified clinical dietitian to personally tailor a nutrition plan that considers the challenges of age, any existing health conditions, emotional and environmental needs. Proper nutritional guidance can provide clarity and serve as a strong foundation for improving your function, quality of life, and vitality for years to come.

Dana Valero, Clinical Dietitian, Head of the Geriatrics Division at the Clinical Nutrition Unit of Clalit Health Services, Sharon-Shomron District.

2025-06-16T09:02:31Z