Healthy eating 1.
updated 28.3.2025
Healthy eating and ageing.
How we age is closely linked to what we eat. A healthy diet helps prevent premature ageing, obesity, diabetes, and cancer by supporting how our bodies process food and energy. While we can’t change our genetic makeup, we can change our eating habits—these are called “modifiable factors.” Healthy eating is key to better ageing, and it’s never too late to start.
It’s never too late to change.
Starting healthy eating habits at any age can improve our health. Even if we are older, it’s not too late to make changes. Studies show that adopting healthier habits can have positive effects no matter when you start. While most people want to eat healthier to promote better ageing, many find it challenging and recognize the need for support.
How to adopt a healthier diet.
Adopting a healthier diet is about more than just choosing nutritious foods—it’s also about supporting your body to digest and use them effectively. It’s a journey that requires thoughtful planning, patience, and a little self-compassion.
Why we choose foods.
The reasons we choose certain foods are as varied as the options available to us. Flavour, texture, and appearance play a big role, as do social and cultural influences, cost, and accessibility. Advertising, childhood diets, emotional eating, and gaps in food knowledge also heavily shape our choices.
Over the last few decades, food habits have shifted dramatically. While awareness of unhealthy eating has grown, poor food choices remain a major contributor to global epidemics like obesity, diabetes, and even cancer. Ultra-processed foods (UPFs), which are linked to numerous health issues, have largely replaced fresh, minimally processed options in many diets. In some high-income countries, UPFs now account for 50%-60% of total daily energy intake—a worrying trend that has driven governments, institutions, and media to promote healthy eating campaigns.
Make healthier food choices.
Eating well is about finding balance, focusing on nutrient-dense foods, and limiting less healthy options without feeling deprived. By prioritizing whole, minimally processed foods and making thoughtful choices, you can build a diet that supports long-term health and vitality. Here’s how to make healthy food choices and avoid—or limit—the unhealthy ones.
1. Focus on plant-based foods.
Plant-based foods are nutrient powerhouses that provide essential vitamins, minerals, fibre, and antioxidants. They should form the foundation of your diet.
Vegetables: Especially leafy greens like spinach and kale, which are rich in nutrients like iron, calcium, and antioxidants.
Fruits: Blueberries, raspberries, and other colourful fruits are packed with vitamins and fibre.
Blueberries and raspberries are a source antioxidants, vitamins and minerals. They are low in calories.
Legumes: Daily beans or lentils provide high-quality protein and fibre.
White beans are high in fibre and protein, and in micronutrients, including folate, magnesium and vitamin B6.
Seeds and nuts: Include chia, pumpkin, flax, and sunflower seeds, along with almonds, pistachios, and walnuts for healthy fats and essential nutrients.
Nuts are a healthy source of protein, fibre, fats, vitamins, and minerals. They are popular as snacks, in salads, in baking, and with yogurt.
Herbs and spices: Flavour your meals with healthy herbs and spices such as turmeric, oregano, parsley, and cinnamon.
Parsley is rich in nutrients and antioxidants.
Fermented foods with live cultures (yogurt, sauerkraut, and sourdough bread) support gut health.
Sourdough bread (150-200 kCal/slice). Sourdough bread is easy to make. Fermentation is produced by natural wild yeast from the environment, rather than by commercial yeast. The yeast produces lactic acid, giving sourdough bread’s its distinctive taste. Lactic acid also kills unwanted bacteria, keeping a sourdough starter safer from going bad.
2. Choose healthy fats.
Not all fats are created equal. Prioritize healthy fats that support brain and heart health.
Omega-3 fats: Found in oily fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts, these fats reduce inflammation and support brain health.
Omega-6 fats: Limit these to moderate amounts from sources like sunflower seeds or oils.
Olive and avocado oil: Excellent choices for cooking and dressings.
Extra-virgin olive oil (Corfu, Greece). Olives were collected by hand from centenary olive trees planted by Venice in the 18th century. The oil was obtained by cold-pressing the olives at the local cooperative.
3. Caution with sugars.
Added sugar is a major contributor to obesity, diabetes, and heart disease. Instead of refined sugar, rely on naturally occurring sugars in fruits and vegetables.
Choose whole fruits over juices: The fibre in whole fruits slows glucose release, preventing blood sugar spikes.
Fibre: Aim for at least 30g of fibre daily to support digestion and stabilize blood sugar.
Cornetto, a traditional Italian pastry, is typically paired with coffee (Rome). It can deliver 300-600 kCal, depending on the size and filling. Consume sparingly.
4. Keep well-hydrated.
Water is vital for every bodily function, as 60% of our body weight is water. Proper hydration supports digestion, energy levels, and skin health.
How much? Drink 8–10 glasses (2–3 litres) of water daily. Increase intake during exercise, hot weather, or other conditions that cause dehydration.
When to drink: Drink water 30 minutes before meals to aid digestion. Avoid drinking large amounts during meals, as it may dilute digestive enzymes.
Limit dehydrating drinks: Coffee and tea can increase urinary output but don’t replace water.
A crude way to monitor hydration is by checking the colour of our urine—it should be light yellow, not dark or concentrated.
5. Less animal products.
Animal-based foods can be part of a healthy diet but should be eaten in moderation.
Frequency: Limit to small portions, 1–2 times a week.
Best choices: Opt for organic, grass-fed, or free-range meats, poultry, and wild-caught fish for higher-quality nutrients and fewer additives.
Red meat: Treat red meat as a side dish rather than the main event. Excess consumption has been linked to inflammation and an increased risk of colon cancer.
6. Its best to avoid fried foods.
Fried foods are difficult to digest and can harm gut health. They:
Increase acid reflux risk (GERD).
Reduce the diversity of gut bacteria, contributing to obesity and type 2 diabetes.
Increase gut endotoxins, which promote inflammation.
Bake, grill, roast, or steam foods to preserve nutrients and enhance flavor without the health risks of frying.
7. Limit (it’s best to stop) alcohol.
While some diets, like the Mediterranean diet, include small amounts of alcohol, moderation is key.
Guidelines: Limit alcohol to no more than 2 glasses of red wine (or equivalent) per day, and only with meals. If you don’t drink, DON’T start!
(Follow the press on this, as newer recommendations are to avoid alcohol consumption entirely.)
Why limit? Alcohol adds empty calories, strains the liver, and can disrupt sleep and metabolism. Recent publications indicate increased risks of cancer and other diseases from even low alcohol consumption.
8. Mindfull eating. Be aware of what we eat.
Eating healthfully is a lifestyle change. It is best accompanied by mindful eating. Concentrate on engaging with what you are eating.
Be aware of what you eat, its appearance, flavours, odorants, consistencies, preparation, sources, circumstances, and settings, etc.).
Eat slowly and chew each bite ~20-30 times. Thorough chewing of each bite may increase secretion of digestive gut hormones, decrease hunger and the amount of food eaten, in addition to an optimal mechanical and chemical digestion.
Avoid eating while working, driving, watching TV, or standing, and limit eating to specific settings (seated at the table).
Eating in company, be it with friends, family, or through work, is good for us. Company-sponsored healthy lunches at work have been shown to improve employee well-being and productivity. They can contribute to better overall health, reduce energy crashes, and enhance mental alertness, which can support decision-making and problem-solving. They can also contribute to a positive work culture by encouraging social interaction and team building, they can assist with weight management, promote healthy food choices, and support physical health, self-esteem, and confidence. Healthy lunch programs may aid in employee retention and attract new talent, projecting a positive company image and enhancing brand reputation.
9. Have 3 healthy meals a day. Eat within a 10 -hour window.
Have three nutritious meals a day, within a ten hour window. Eat a strong breakfast (if you are usually hungry in the morning) as there is evidence that that in the mornings there is increased micronutrient absorption, optimal insulin response, and increased energy consumption. Some who practice intermittent fasting successfully suggest that it is best to skip dinner rather than breakfast.
8. Cook at home.
Home cooking gives you control over ingredients, preparation methods, and portion sizes.
Benefits: It’s cheaper, healthier, and can be a relaxing, therapeutic activity.
Experiment: Try new recipes or cuisines to keep meals exciting and enjoyable.
9. Avoid ultraprocessed foods (UPFs).
Consumption of UPFs has been linked to accelerated aging and higher mortality risk. A recent study indicated that not only do UPFs have poor nutritional values, but they also contain potentially toxic substances from their processing and from cooking that contribute to these effects (American Journal of Clinical Nutrition, 2024,120:1432-1440).
Why healthy eating is challenging.
Despite the flood of information about healthy eating, making lasting changes can be tough.
Our automatic, learned behaviors - habits - are deeply ingrained and not easy to change. Emotional eating, bingeing, and compulsive eating often stand in the way, creating a cycle of poor choices and weight gain.
The key to overcoming these challenges is to understand our habits. Identifying the unhealthy patterns (“name it to fix it”) and uncovering the reasons behind them.
Once you understand what drives your choices, you can begin to make strategic changes.
The power of small steps.
Sustainable change doesn’t happen overnight. Research shows that starting with small, manageable steps is the most effective way to succeed. Each small improvement is a victory worth celebrating, and these wins pave the way for more progress.
For example, you might start by swapping sugary snacks for fruit or preparing one home-cooked meal per week. Over time, these small changes add up to a significantly healthier diet.
Strategies for success.
1. Self-monitoring: Keep track of what you eat, when, and why. This helps you identify triggers and patterns.
2. Stimulus control: Change your environment to make healthy eating easier. For instance, avoid keeping unhealthy snacks within reach and create a dedicated space for mindful eating.
3. Celebrate progress: Acknowledge and reward yourself for every positive step, no matter how small.
The good news!
Switching to healthier eating habits can be very rewarding. Over time, it improves health and fosters success. Each step builds momentum, making it easier to stay on track.
Remember, the journey isn't about perfection—it's about steady progress. Consistency in small steps leads to big rewards.