Skip to content

    50+: Live Better, Longer

    Font Size
    A
    A
    A

    Aging Well: Eating Right for Longevity

    Is your diet the key to longevity? Find out why eating right just may mean aging right, too.

    continued...

    Legumes

    Legumes are packed with complex carbohydrates and fiber to ensure steadier blood glucose and insulin levels, and they provide a cholesterol-free source of protein. Legumes are also packed with antioxidants.

    Top picks:

    From black beans to soy beans, they're all good for you.

    Tips:

    • Add beans to soups, salad, egg and pasta dishes
    • Puree cooked beans (includes canned) and add to soups or stews
    • Snack on bean dips and fresh vegetables or whole grain crackers
    • Munch roasted soy nuts or thawed edamame (green soy beans)
    • Substitute firm tofu for meat in vegetable stir-fry dishes

    Whole Grains

    Whole grains retain more of their natural nutrients, particularly age-defying vitamin E, fiber, and B vitamins, than refined varieties. They are also a wealth of antioxidant compounds.

    Top picks:

    Quinoa, millet, barley, oatmeal, whole-wheat pasta, cracked wheat, wild rice.

    Tips:

    • Wrap sandwiches in whole-wheat tortillas instead of white
    • Choose whole-grain cereal for breakfast and snacks
    • Try wild or brown rice or whole-wheat pasta
    • Add leftover cooked whole grains to soups

    Low-Fat Dairy

    Dairy foods are excellent sources of bone-strengthening calcium. They also supply protein that bolsters bones and muscle, and is needed for peak immune function.

    Top picks:

    Milk, either 1% low-fat or fat-free. Milk is fortified with vitamin D, necessary for calcium absorption. Adequate levels of vitamin D may reduce prostate, colon, and breast cancer.

    Tips:

    • Sip café au lait or cappuccino made from decaffeinated coffee and fat-free milk
    • Make mashed potatoes with fat-free evaporated milk
    • Enjoy a smoothie made with milk, berries, and crushed ice
    • Indulge a chocolate craving with fat-free chocolate milk

    Fight Fat, Live Longer?

    It's not only what you eat when it comes to stalling the aging process. Calories count, too.

    "Being overweight stresses your heart, blood vessels, and joints, accelerating age-related diseases," says Willcox.

    Excess body fat also plays a role in the development of dementia, certain cancers, and eye diseases, including cataracts and age-related macular degeneration.

    Cutting a few hundred calories a day from your regular eating plan may be all it takes to make it into your 80s or 90s in relatively good health.

    Today on WebMD

    blueberries
    Eating for a longer, healthier life.
    woman biking
    How to stay vital in your 50s and beyond.
     
    womans finger tied with string
    Learn how we remember, and why we forget.
    man reviewing building plans
    Do you know how to stay healthy as you age?
     
    fast healthy snack ideas
    Article
    how healthy is your mouth
    Tool
     
    dog on couch
    Tool
    doctor holding syringe
    Slideshow
     
    champagne toast
    Slideshow
    Two women wearing white leotards back to back
    Quiz
     
    Man feeding woman
    Slideshow
    two senior women laughing
    Article