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.
Related: Mediterranean Diet Meal Plan to Help Support Brain Health
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 lost about one pound a week. If you have other goals, we included modifications for 1,200 and 2,000 calories per day.
The nutrient-dense Mediterranean diet has been shown to benefit our health again and again. Not only does it improve heart health, inflammation and diabetes, research shows it can also protect our brains and strengthen our bones. Learn More: 23 Mediterranean Diet Recipes That Support Healthy Aging.
Of course, any way you can move your body is fantastic but strength-training and impact exercises like jogging or walking are particularly helpful to maintain bone health and good balance as we age. Low-impact exercises like biking or swimming are helpful, too!
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
Research shows that people between the ages of 50 to 70 who regularly get less than 6 hours of sleep per night have a 30% increased risk of dementia.
Focus on nutrient-rich fruits (berries!), vegetables (leafy greens!), proteins, seafood, whole grains and healthy fats like olive oil, avocados and salmon.
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 Blueberry & Spinach Smoothie to breakfast plus add 12 dried walnut halves to the P.M. snack.
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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 dry-roasted unsalted almonds to the A.M. snack.
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.
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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to the A.M. snack.
Meal-Prep Tip: reserve 2 servings Chicken & Kale Soup to have for lunch on days 6 & 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.
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 Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 18 dried walnut halves to the P.M. snack.
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 Blueberry & Spinach Smoothie to breakfast plus add 1 1/2 tablespoons natural peanut butter to the apple at lunch.
