Understanding the connection between eating and aging is great, but next we need some definition of a nutritious diet. Dietary advice can be confusing and overwhelming. The University of Washington offers tips for healthy eating and healthy aging.*

Aim for Balance and Variety

Your body needs a variety of nutrients to function at its best, including carbohydrates, proteins, fats, vitamins, and minerals. A healthy diet offers a balance of these nutrients. Each day, try to consume a combination of 7 dietary must-haves:

1. A Variety of Vegetables. Include dark leafy greens like spinach, red-orange vegetables like carrots, and beans or peas.
2. A Variety of Fruits. Consider options like blueberries, raspberries and apples. Try to choose fresh, whole fruits when you can.
3. Whole Grains. Go for high-fiber choices such as whole wheat, oats, or brown rice.
4. A Variety of Proteins. Opt for fish, lean meat, poultry, or eggs. You can also find good sources of protein in nuts, beans, quinoa or soy products.
5. Low-Fat Dairy. Enjoy low-fat milk, cheese, or yogurt. If you have trouble digesting dairy products, choose soy, rice, or almond substitutes with calcium added.
6. Plant oils. Incorporate heart-healthy oils into your diet, such as grapeseed or olive oil.
7. Water. Stay hydrated. It’s an important part of a healthy diet, and your sense of thirst may weaken as you age.

A balanced diet means that you can occasionally enjoy your favorite processed foods or desserts, as long as your overall diet includes a variety of fresh, nutritious foods.

Tips for Making Healthy Changes to Your Diet

Small changes can make a big difference when it comes to healthy eating. Consider making some substitutions to foods you consume often. For example:

• Choose whole oranges instead of orange juice.
• Try whole wheat pasta or bread instead of white.
• Add chopped vegetables to casseroles, soups, or even baked goods. As you age, you may need to choose softer vegetables that are easier to chew.
• Purchase low-sodium soups and sauces, or make your own to reduce salt.
• Choose lean cuts of meat, such as skinless chicken breast or fish for your protein, or try non-meat substitutes, such as soy products, beans, or nuts.
• Replace soft drinks or other sweetened beverages with unsweetened sparkling water, milk, or if you tolerate caffeine, tea and/or coffee.

We hope these simple tips from university researchers and nutrition experts will help you evaluate your diet and make healthy changes.

*University of Washington. (2017). Tips for healthy eating & healthy aging [Factsheet]. http://agerrtc.washington.edu

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