A diet predominantly based on plant-based foods, complemented with healthy proteins and fats, can significantly contribute to your well-being as you age.
To help maintain healthy nutrition as you age, try adopting a mostly plant-based diet. (Bobbi Lin/The New York Times)
By Rose Kennedy – For The Atlanta Journal-Constitution
7 hours ago
As you reach the age of 55 and beyond, adhering to long-held dietary principles may not always serve you well.
Christina Ellenberg, a registered dietitian nutritionist and certified strength coach, advises older adults to reassess outdated nutritional beliefs to adapt their dietary habits effectively, as stated in an interview with The Atlanta Journal-Constitution.
“Many older adults were raised during an era when dietary fats were vilified, and that perception lingers,” Ellenberg, the founder of Marietta-based Dietitian Dish, explained. “I often encounter individuals who steer clear of olive oil, nuts, eggs, or full-fat dairy, due to fear of fat, despite these foods being beneficial for heart health, satiety, and nutrient absorption.”
Registered dietitian nutritionist Christina Ellenberg of Marietta-based Dietitian Dish recommends extra-lean proteins and healthy fats, such as nuts, to address the nutritional needs of adults aged 55 and over. (Courtesy of Dietitian Dish)
A study from Harvard, published in Nature Medicine, emphasizes the importance of adopting a largely plant-based diet beginning in middle age to prevent nutrient deficiencies later in life.
The expansive study tracked over 105,000 individuals between the ages of 39 and 69 for three decades and defined healthy aging as reaching the age of 70 without developing chronic illnesses or heart disease, while maintaining mental, physical, and cognitive well-being.
Findings revealed that individuals who limited their intake of red meat, processed and sugary foods, as well as sodium, while focusing on fruits, nuts, vegetables, whole grains, and healthy fats were 86% more likely to age healthily by the time they reached 70. Moreover, by age 75, they were 220% more likely to maintain optimal health compared to those who did not prioritize plant-based foods and healthy fats.
Ellenberg’s practice embodies the philosophy of “sustainable change one bite at a time.” She assists clients in selecting nourishing foods and activities that promote healthy aging while minimizing risks for metabolic disorders like diabetes and hypertension. Additionally, she supports individuals feeling overwhelmed by conventional diets, athletes aiming to enhance their performance through nutrition, and older women coping with hormonal transitions.
As people age, the focus of nutrition shifts towards enhancing strength, energy, and longevity, according to Ellenberg. “I frequently stress the importance of protein intake for muscle and bone preservation, along with fiber consumption for digestive, cardiac, and blood sugar health,” she elaborated.
She also encourages clients to evaluate the nutrient density of their food choices. “As appetite tends to decline with age, ensuring higher nutrition per bite becomes essential,” she noted.
Ellenberg suggests “building blocks” of nutrition that include lean proteins (like eggs, fish, chicken, Greek yogurt, tofu, or beans), vibrant fruits and vegetables, whole grains, healthy fats (such as olive oil, nuts, and seeds), along with calcium and vitamin D-rich foods for bone health.
If you’re beginning to incorporate more plants, proteins, and healthy fats into your diet, the registered dietitian nutritionist recommends straightforward food combinations that are easy to prepare and require common ingredients.
“For those new to this paradigm, I prefer to keep it very simple,” she mentioned while providing three starter recipes:
- Greek yogurt, berries, and nuts
- A veggie-packed omelet with whole-grain toast
- Salmon, roasted vegetables, and quinoa
“Avoiding fats altogether can make meals less enjoyable and satisfying, potentially leading to underconsumption of essential nutrients,” Ellenberg warned. “As our appetite often diminishes with age, including healthy fats makes meals more palatable and nutritionally rich. Healthy fats can also help lower cholesterol, prevent age-related cognitive decline, and alleviate inflammation.”
Above all, Ellenberg advises that nutrition for those aged 55 and over is less about achieving perfection and more about consistently merging protein, fiber, and healthy fats to enhance satiety, strength, and overall wellness.
“A significant part of my role is guiding individuals to move beyond fear-based food rules and towards a more supportive mindset—one that promotes nourishment, strength, and the joy of eating without guilt,” she emphasized.
