Though how we age is largely influenced by genetics and a bit of luck, there are certain foods, nutrients and lifestyle factors that play a role in how our bodies change as we get older. When we think about aging, often the focus is on external appearances like preventing wrinkles and gray hair. While we completely support sprucing up your outward appearance if that gives you joy, aging well also means keeping our brains sharp, protecting our vision and having strong bones. In this plan, we focus on healthy aging as a whole package by including foods for smooth skin and glowing hair while also focusing on the internal factors that support healthy aging.
If you're following this plan to lose weight, we set each day at 1,500 calories, which is a level where most people will lose about 1 pound a week. If you have other goals, we included modifications for 1,200 and 2,000 calories per day.
Mediterranean Diet Meal Plan to Help Support Brain Health
5 Habits for Healthy Aging
1. Follow the Mediterranean Diet
The nutrient-dense Mediterranean diet has been shown to benefit our health again and again. Not only does it improve heart health and inflammation and reduce the risk of Type 2 diabetes, but the Mediterranean diet is also linked to slower cognitive decline and a lower risk for Alzheimer's disease, according to the National Institute on Aging.
7 Ways to Follow the Mediterranean Diet for Better Health
2. Exercise and Strength Train
Of course, any way you can move your body is fantastic, but strength training and impact exercises like jogging or walking are particularly helpful in maintaining bone health and good balance as we age. Low-impact exercises like biking or swimming are helpful, too!
3. De-Stress
Managing stress can play a role in reducing wrinkles and gray hair. Plus, chronic stress can have some serious negative impacts on our overall health.
4. Get Enough Sleep
A 2020 Aging study found that sleeping fewer than five hours a night was associated with twice the risk of developing dementia in people 65 and older compared to sleeping seven to eight hours per night.
5. Up Your Nutrient Intake
Focus on nutrient-rich fruits (berries!), vegetables (leafy greens!), proteins, seafood, whole grains and healthy fats found in foods like olive oil, avocados and salmon.
Healthy Aging Foods to Focus On
- Fish (salmon and tuna, fresh or canned, halibut, haddock, cod and more)
- Shellfish (such as clams, mussels, oysters, shrimp)
- Nuts and seeds (including natural peanut butter and other nut or seed butters)
- Avocado
- Leafy greens
- Berries
- Eggs (eat the yolk!)
- Dark chocolate
- Pomegranate
- Fermented dairy (yogurt, kefir)
- Milk (dairy or fortified soy milk)
- Cruciferous veggies (broccoli, Brussels sprouts, cauliflower, cabbage)
- Coffee and tea
- Bone broth
- Oranges and other citrus fruits
- Carrots
- Beans (canned is OK!) and lentils
How to Meal-Prep Your Week of Meals
- Prepare to have for lunch on Days 2 through 5.
Day 1
:max_bytes(150000):strip_icc()/creamy-tomato-salmon-f1e766aa2ad7406eafba375f92504fac.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (1)")
Breakfast (317 calories)
- 1 serving 10-Minute Spinach Omelet
- 1 cup blackberries
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (345 calories)
- 1 serving 3-Ingredient Green Goddess White Bean Salad
P.M. Snack (110 calories)
- 1 cup low-fat plain kefir
Dinner (533 calories)
- 1 serving 20-Minute Creamy Tomato Salmon Skillet
- ¾ cup cooked quinoa
Daily Totals: 1,511 calories, 78g fat, 87g protein, 116g carbohydrate, 30g fiber, 1,032mg sodium
To make it 1,200 calories: Change the A.M. snack to 1/4 cup sliced cucumber and change the P.M. snack to 1/4 cup blueberries.
To make it 2,000 calories: Add 1 serving to breakfast, plus add 12 dried walnut halves to the P.M. snack.
Day 2
:max_bytes(150000):strip_icc()/ew-flat-belly-mp-sweet-potato-kale-recipe-960-ded849bdde8b4f798c01b37899cc69ea.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (2)")
Breakfast (342 calories)
- 1 serving
A.M. Snack (62 calories)
- 1 medium orange
Lunch (445 calories)
- 1 serving
- ½ cup red grapes
P.M. Snack (115 calories)
- ½ cup low-fat plain Greek yogurt
- ½ cup raspberries
Dinner (514 calories)
- 1 serving
Daily Totals: 1,477 calories, 49g fat, 86g protein, 183g carbohydrate, 33g fiber, 1,360mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, change the A.M. snack to 1 clementine and omit both the grapes at lunch and the yogurt at the P.M. snack.
To make it 2,000 calories: Add 1 serving to breakfast and add 30 dry-roasted unsalted almonds to the A.M. snack.
Day 3
:max_bytes(150000):strip_icc()/vegan-lentil-stew-0b016185b40446ba98409c75dfeaef7f.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (3)")
Breakfast (337 calories)
- 1 cup low-fat plain yogurt
- ⅓ cup blueberries
- 3 Tbsp. chopped walnuts
A.M. Snack (131 calories)
- 1 large pear
Lunch (445 calories)
- 1 serving
- ½ cup red grapes
P.M. Snack (131 calories)
- 10 dried walnut halves
Dinner (451 calories)
- 1 serving Vegan Lentil Stew
Daily Totals: 1,495 calories, 56g fat, 84g protein, 179g carbohydrate, 31g fiber, 1,123mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and change the A.M. snack to 1/4 cup sliced cucumber.
To make it 2,000 calories: Add 32 dry-roasted unsalted almonds to the A.M. snack, plus add 1 serving Guacamole Chopped Salad to dinner.
Day 4
:max_bytes(150000):strip_icc()/blueberry-spinach-smoothie-9376b580c142421c9c0b453b88d7e46d.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (4)")
Breakfast (342 calories)
- 1 serving
A.M. Snack (110 calories)
- 1 cup low-fat plain kefir
Lunch (445 calories)
- 1 serving
- ½ cup red grapes
P.M. Snack (131 calories)
- 1 large pear
Dinner (458 calories)
- 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,485 calories, 40g fat, 69g protein, 219g carbohydrate, 34g fiber, 1,487mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, change the A.M. snack to 1/4 cup blueberries and change the P.M. snack to 1 clementine.
To make it 2,000 calories: Add 1 serving to breakfast and add 1/4 cup dry-roasted unsalted almonds to the A.M. snack.
Day 5
:max_bytes(150000):strip_icc()/chicken-kale-soup-d13c1f6f43ee4b5c8d9213b0d462fab5.jpeg "7-Day Meal Plan for Healthy Aging from the Inside Out (5)")
Breakfast (337 calories)
- 1 cup low-fat plain yogurt
- ⅓ cup blueberries
- 3 Tbsp. chopped walnuts
A.M. Snack (32 calories)
- ½ cup raspberries
Lunch (445 calories)
- 1 serving
- ½ cup red grapes
P.M. Snack (157 calories)
- 12 dried walnut halves
Dinner (516 calories)
- 1 serving
- 1 serving Guacamole Chopped Salad
Meal-Prep Tip: Reserve 2 servings to have for lunch on Days 6 and 7
Daily Totals: 1,487 calories, 78g fat, 91g protein, 119g carbohydrate, 30g fiber, 1,402mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and change the P.M. snack to 1/2 cup blackberries.
To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to the A.M. snack, increase to 20 dried walnut halves and add 1 medium apple to the P.M. snack, plus add a 1-oz. slice of whole-wheat baguette to dinner.
Day 6
:max_bytes(150000):strip_icc()/7222786-4bab1d3f82f8425eb7c5a1e284764eea.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (6)")
Breakfast (342 calories)
- 1 serving
A.M. Snack (231 calories)
- 30 dry-roasted unsalted almonds
Lunch (366 calories)
- 1 serving
- 1 medium apple
P.M. Snack (131 calories)
- 1 large pear
Dinner (406 calories)
- 1 serving
Daily Totals: 1,477 calories, 48g fat, 75g protein, 202g carbohydrate, 41g fiber, 1,293mg sodium
To make it 1,200 calories: Change the A.M. snack to 1 medium bell pepper, sliced, and change the P.M. snack to 1 medium orange.
To make it 2,000 calories: Add 1 serving to breakfast and add 18 dried walnut halves to the P.M. snack.
Day 7
:max_bytes(150000):strip_icc()/53272371-c4fbcfa4d97145448d72e2c6ee420ca4.jpg "7-Day Meal Plan for Healthy Aging from the Inside Out (7)")
Breakfast (317 calories)
- 1 serving 10-Minute Spinach Omelet
- 1 cup blackberries
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (366 calories)
- 1 serving
- 1 medium apple
P.M. Snack (110 calories)
- 1 cup low-fat plain kefir
Dinner (506 calories)
- 1 serving
- 2 cups mixed greens
- 1 serving Basil Vinaigrette
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,506 calories, 79g fat, 79g protein, 127g carbohydrate, 30g fiber, 1,702 mg sodium
To make it 1,200 calories: Change the A.M. snack to 1/4 cup sliced cucumbers and change the P.M. snack to 1/2 cup blackberries.
To make it 2,000 calories: Add 1 serving to breakfast, plus add 1 1/2 tablespoons natural peanut butter to the apple at lunch.
Insights, advice, suggestions, feedback and comments from experts
About Me
I am an expert and enthusiast assistant. I have been trained on a diverse range of topics and have access to a wide array of information. My responses are based on high-quality, relevant search results, and I can provide detailed insights and information on various subjects.
Healthy Aging and Nutrition
The concept of healthy aging encompasses various factors, including genetics, lifestyle, and nutrition. While genetics and luck play a significant role in aging, certain foods, nutrients, and lifestyle factors can also influence how our bodies change as we get older. It's important to focus not only on external appearances, such as preventing wrinkles and gray hair, but also on internal factors that support healthy aging, including brain health, vision, and bone strength.
Key Points:
- The Mediterranean diet has been shown to benefit overall health, improve heart health, reduce inflammation, lower the risk of Type 2 diabetes, and is linked to slower cognitive decline and a lower risk for Alzheimer's disease [[1]].
- Exercise, particularly strength training and impact exercises like jogging or walking, is helpful in maintaining bone health and good balance as we age [[2]].
- Managing stress can play a role in reducing wrinkles and gray hair, and chronic stress can have serious negative impacts on overall health [[3]].
- Adequate sleep is essential for healthy aging, as sleeping fewer than five hours a night has been associated with an increased risk of developing dementia in older individuals [[4]].
- Nutrient-rich foods such as fruits, vegetables, proteins, seafood, whole grains, and healthy fats are important for healthy aging [[5]].
Mediterranean Diet Meal Plan
The Mediterranean diet is a nutrient-dense diet that includes foods such as fish, shellfish, nuts and seeds, avocado, leafy greens, berries, eggs, dark chocolate, pomegranate, fermented dairy, milk, cruciferous veggies, coffee, tea, bone broth, oranges, and other citrus fruits, carrots, beans, and lentils. This diet has been associated with various health benefits, including brain health and healthy aging [[1]].
Meal Plan for Healthy Aging
The provided meal plan is designed to support healthy aging and includes a variety of nutrient-rich foods. Each day is set at 1,500 calories, with modifications available for 1,200 and 2,000 calories per day based on individual goals. The meal plan includes a balance of fruits, vegetables, proteins, and healthy fats to support overall health and well-being [[6]].
Conclusion
Understanding the role of nutrition, exercise, stress management, sleep, and nutrient intake is crucial for healthy aging. The Mediterranean diet, in particular, has been shown to have numerous health benefits, including supporting brain health and healthy aging. By incorporating nutrient-rich foods and following a balanced meal plan, individuals can take proactive steps to support their overall health as they age.
