A primarily plant-based diet containing healthy proteins and fats will help you grow as you age.
To maintain healthy nutrition as you age, try adopting a primarily plant-based diet. (Bobbi Lin/New York Times)
by rose kennedy – About the Atlanta Journal Constitution
6 hours ago
Striving for optimal nutrition after age 55 is one of the few times when sticking to tried-and-true healthy options isn’t always a good idea.
Older adults often need to consider outdated concepts before settling on a nutritional approach, Christina Ellenberg, registered dietitian and certified strength and conditioning specialist, told the Atlanta Journal-Constitution.
“Many older adults grew up in decades where fats were labeled as unhealthy, and that message still persists,” said Ellenberg, founder of Marietta-based dietitian Dish. “We often see people avoid foods like olive oil, nuts, eggs, and full-fat dairy products out of fear, even though they play an important role in heart health, satiety, and nutrient absorption.”
Christina Ellenberg, RD, of Marietta-based dietitian Dish, recommends lean protein and healthy fats like nuts to meet the nutritional needs of adults 55 and older. (Courtesy of Nutritionist Dish)
To maintain healthy nutrition as you age, a Harvard University study published in Nature Medicine suggests adopting a predominantly plant-based diet from midlife onwards to avoid nutritional deficiencies well into your 60s, 70s and 80s.
The study looked at more than 105,000 adults between the ages of 39 and 69 over a 30-year period and defined healthy aging as reaching age 70 while maintaining physical, mental and cognitive health and without chronic disease or heart disease.
Researchers found that people who limited red meat, processed foods, sodium, and sugary foods and ate mostly fruits, nuts, vegetables, whole grains, and healthy fats were 86% more likely to age healthily by age 70. By age 75, they were 220% more likely to remain in that healthy aging sweet spot than those who didn’t choose vegetarian foods or healthy fats.
Ellenberg’s practice follows the motto of “sustainable change one bite at a time.” She helps clients make food and activity choices that help them feel good, support healthy aging, and reduce the risk of metabolic diseases such as diabetes and hypertension. She also works with people burnt out from traditional diets, athletes seeking performance-optimizing nutrition, and older women navigating the effects of hormonal changes.
As people age, their nutritional goals “really shift toward supporting strength, energy, and longevity,” Ellenberg says. “Two strategies I often emphasize are eating protein to maintain muscle and bones, and fiber to help regulate gut health, heart health, and blood sugar levels.”
She also asks her clients to consider overall nutrient density when choosing foods. “Appetite tends to decrease as we age, so we may need more nutrients per bite,” she said.
For bone health, Ellenberg recommends “building blocks” such as lean proteins (eggs, fish, chicken, Greek yogurt, tofu, beans), colorful fruits and vegetables, whole grains, healthy fats (olive oil, nuts, seeds), and foods rich in calcium and vitamin D.
If you’re just entering the era of more plants, protein, and healthy fats, a registered dietitian nutritionist can recommend simple food combinations that don’t require complex preparation or exotic ingredients.
“For those who are new to this idea, I like to keep it very simple,” she says, offering three starter recipes.
- greek yogurt, berries and nuts
- Omelet with lots of vegetables and whole grain toast
- salmon, roasted vegetables, quinoa
“Avoiding fat completely can make your meals less satisfying and flavorful, and can leave your diet short or lacking in important nutrients,” Ellenberg says. “Appetite often declines as we age, so incorporating healthy fats can make meals more enjoyable and nutritionally fulfilling. Healthy fats can also lower cholesterol, prevent age-related cognitive decline, and reduce inflammation.”
Most importantly, Ellenberg shared that nutrition for ages 55 and older is not about perfection, but about a consistent combination of protein, fiber, and healthy fats to support satiety, strength, and overall health.
“A big part of my work is helping people move away from fear-based eating rules and incorporate foods into their diets with a more collaborative approach, one that focuses on nutrition, strength, and enjoying food without guilt.”
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