The Best Diet to Live Healthily into Your Seventies
- By Dr. Kulyk Alexander Petrovich
- 01 Jul 2025
- Verified by Dr. Bugaeva Irina Viktorovna
Key highlights or summary
- Study confirms balanced, healthy eating pattern is associated with 86% higher odds of healthy aging.
- A nutrient-rich diet (fruits, veggies, whole grains, nuts, healthy fats, and lean protein) supports healthy aging and lowers the risk of chronic diseases.
- Limit ultra-processed foods, sugary drinks, and processed meats to boost your chances of aging well.
- Older adults should include key nutrients like calcium, fiber, protein, iron, and B vitamins to preserve their vitality and strength.
- Avoid poor diet that increase chronic diseases and reduce quality of life in older adults.
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- Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017
- Healthy aging at a glance, 2015 : helping people to live long and productive lives and enjoy a good quality of life
- Nutrition needs when you’re over 65
- Healthy eating over 60
- Want to Be Healthy at 70? This Is the Diet to Follow, New Study Suggests
- Healthy eating for older adults
- Nutrition and Fitness Needs After 70
- Optimal dietary patterns for healthy aging
- Healthy eating for older adults
Frequently asked questions
Get the information you need.
A diet rich in fruits, vegetables, whole grains, nuts, legumes, lean proteins, and healthy fats-like the AHEI or Mediterranean diet is ideal for supporting heart, brain, and overall health as you age.
No, healthy fats like those in olive oil, canola oil, peanuts and other nuts, peanut butter, avocado, are essential. Just cut back on saturated and trans fats found in fried and processed foods.
According to Harvard Medical School, chronic diseases and medications can affect appetite, taste, and digestion in older adults, while dental issues may make eating difficult. Together, these factors can lead to reduced food intake, unplanned weight loss, and low energy.
Yes. Exercise is vital at any age, especially for older adults. It strengthens muscles and bones, boosts energy, mood, metabolism, and even improves appetite. Aim for 30 minutes of activity most days.
Harvard T.H. Chan School of Public Health's Healthy Eating Plate is a guide for creating healthy, balanced meals. It suggests that at each meal, fill half your plate with vegetables, a quarter with whole grains (like quinoa or brown rice), and a quarter with lean protein.
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