Most of us don’t just want to add years to our lives. We want those years to be healthy and full of energy.
New studies from 2025 shows that what you put on your plate can make a big difference in how well you age.
Here are seven science-backed tips to inspire healthier choices in your everyday life.
Focus on food quality over quantity
A recent study showed that even when nutrient levels were the same, people on a minimally processed diet lost more weight than those eating ultra-processed foods.
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Since maintaining a healthy weight is linked to longevity, whole foods like fresh fruits, vegetables, and cheese are better long-term choices.
Load your plate with flavonoid-rich foods
Flavonoids are colorful compounds found in berries, grapes, and citrus fruits. They’ve been linked to lower risks of frailty, physical decline, and poor mental health.
Snacking on flavonoid-rich foods or sipping green tea could help support your body as you age.
Choose fiber-rich carbs whenever possible
Especially for women, fiber-packed carbs from whole grains, legumes, and fruits may extend healthy lifespan.
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Fiber supports digestion, lowers risk of heart disease and diabetes, and promotes overall well-being.
Small swaps like opting for brown rice or lentils can make a big difference.
Add more plant-based protein
Research across 101 countries found that higher intake of plant-based proteins later in life was linked to longer lifespan.
Protein also prevents frailty and muscle loss with age. Easy options include tofu, peanuts, or soy milk added to your favorite dishes.
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Don’t forget the small fish
Japanese research suggests small fish like sardines, mackerel, and smelt may lower risks of cancer and early death, especially in women.
These nutrient-dense fish provide omega-3s, vitamin D, and calcium. Try sardines in sandwiches or grilled mackerel with herbs for an easy start.
Adopt a plant-forward diet
You don’t need to cut out meat entirely. But diets rich in plants, like the Mediterranean or DASH diets, are strongly linked to healthier aging and reduced risk of chronic disease.
These eating patterns are loaded with compounds that protect the brain and fight age-related decline.
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Combine diet with smart lifestyle habits
Diet alone isn’t everything. Studies show that omega-3 supplements, vitamin D, and regular physical activity together can slow biological aging.
Whether through walking with a friend, adding more movement to your day, or trying new workouts, combining food and fitness pays off.
Plan ahead to avoid ultra-processed foods
Processed foods are convenient, but meal prep can help you make better choices.
Packing snacks like veggie sticks, fruit, or cheese helps you resist the temptation of grabbing processed options on the go.
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Use seasonal produce to boost fiber intake
An easy way to get more fiber is by focusing on what’s in season. Seasonal fruits and veggies are fresher, often cheaper, and more nutrient-packed.
Stock up on frozen or canned options too, so you always have fiber-friendly ingredients available.
Mix it up for more plant power
Eating a variety of plant-based foods ensures you get a wide range of flavonoids and micronutrients.
Simple changes, like adding kale to smoothies, swapping butter for olive oil, or using tofu in grain bowls, help build long-term health benefits without drastic effort.
This article is based on information from Health.com.