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What to Eat for Healthy Aging?
The WHO recommends consuming 400g of fruits and vegetables per day (the equivalent of five servings, excluding potatoes and other starchy vegetables) and limiting processed plant-based foods, such as certain commercial meat substitutes. This report suggests that a gradual reduction in the consumption of animal products in one’s diet can be beneficial, without completely eliminating them.
Other factors that influence aging
Factors other than diet obviously have an impact on aging. For example, some studies show that the microbiota may play a role, as well as sleep disturbances, the latter being associated with cognitive impairment. Ultimately, it’s no surprise that research shows that physical activity contributes to healthy aging.
In conclusion
The evidence from various studies seems to point in the same direction: a diet rich in plant-based foods that limits processed, sugary, or animal-based foods can improve your chances of healthy aging. If you need some help to change your eating habits, we offer various meal-plans that are all based on the Mediterranean diet, including vegetarian and vegan meal-plans. Don’t hesitate to consult a dietitian to be guided during your transition to a plant-based diet.
Sources
1. Tessier, AJ., Wang, F., Korat, A.A. et al. Optimal dietary patterns for healthy aging. Nat Med (2025). https://doi.org/10.1038/s41591-025-03570-5
2. Toi PL, Anothaisintawee T, Chaikledkaew U, et al. Preventive Role of Diet Interventions and Dietary Factors in Type 2 Diabetes Mellitus: An Umbrella Review. Nutrients. 2020 Sep 6;12(9):2722. doi: 10.3390/nu12092722. PMID: 32899917; PMCID: PMC7551929.
3. van den Brink AC, Brouwer-Brolsma EM, Berendsen AAM, van de Rest O. The Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diets Are Associated with Less Cognitive Decline and a Lower Risk of Alzheimer’s Disease-A Review. Adv Nutr. 2019 Nov 1;10(6):1040-1065. doi: 10.1093/advances/nmz054. PMID: 31209456; PMCID: PMC6855954.
4. Plant-based diets and their impact on health, sustainability and the environment: a review of the evidence: WHO European Office for the Prevention and Control of Noncommunicable Diseases. Copenhagen: WHO Regional Office for Europe; 2021.
5. Badal VD, Vaccariello ED, Murray ER, et al. The Gut Microbiome, Aging, and Longevity: A Systematic Review. Nutrients. 2020 Dec 7;12(12):3759. doi: 10.3390/nu12123759. PMID: 33297486; PMCID: PMC7762384.
6. Casagrande M, Forte G, Favieri F, Corbo I. Sleep Quality and Aging: A Systematic Review on Healthy Older People, Mild Cognitive Impairment and Alzheimer’s Disease. Int J Environ Res Public Health. 2022 Jul 11;19(14):8457. doi: 10.3390/ijerph19148457. PMID: 35886309; PMCID: PMC9325170.
7. Lin YH, Chen YC, Tseng YC, et al. Physical activity and successful aging among middle-aged and older adults: a systematic review and meta-analysis of cohort studies. Aging (Albany NY). 2020 Apr 29;12(9):7704-7716. doi: 10.18632/aging.103057. Epub 2020 Apr 29. PMID: 32350152; PMCID: PMC7244057.
Author
A University of Montreal graduate and holding a Master's Degree in Medical Research from Griffith University in Australia, Tracy is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ). With more than 15 years of experience, she likes to share her knowledge about food in a simple and illustrated way in order to support you in achieving your health goals. Her approach combines the pleasure of eating, intuitive eating and mindfulness. Tracy specializes in adapted nutrition for chronic diseases, weight loss, gastrointestinal health, vegetarianism and veganism.
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