Science has consistently shown that diet and nutrition play an important role in health and aging, that’s why it’s not a secret that eating a balanced diet rich in nutritious whole foods can help you stay strong and vital throughout your life.
Doctors and registered dietitians often recommend two diets as models for healthy eating: the Mediterranean diet and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. “Both emphasize intake of fruits, vegetables, whole grains, fatty fish, nuts and seeds, and legumes and have been shown in research to promote heart health and longevity,” says Tara Piantadosi, MS, RDN, a registered dietitian nutritionist at Hackensack University Medical Center in New Jersey. “The MIND diet has been shown to improve cognitive decline.” Both diets are also low in added sugar and saturated fats, says Erin Holley, RD, a registered dietitian at The Ohio State University Wexner Medical Center.
To help add more of these foods to your diet, we asked dietitians and nutrition experts for their healthy recipe recommendations. The recipes that follow are not only good for you, but they’re also delicious.
- John “Wesley” McWhorter, DrPH, MS, RDN, LD, CSCS, is a professional chef and dietitian, cookbook author, and national spokesperson for the Academy of Nutrition and Dietetics.
- Tara Piantadosi, MS, RDN, is a program dietitian at Hackensack University Medical Center.
- Erin Holley is a registered dietitian specializing in eating disorders at The Ohio State University Wexner Medical Center.
Wild Salmon and Romanesco Pilaf
Salmon is famous for its heart-healthy properties, namely the omega-3 fatty acids that help keep triglycerides down and may also lower blood pressure and elevate HDL (“good”) cholesterol. Fatty fish also support cognitive health.
The cauliflower in this recipe provides fiber to keep things moving (helpful since our digestive tracts slow with age), says John “Wesley” McWhorter, DrPH, national spokesperson for the Academy of Nutrition and Dietetics.
Weeknight Vegetarian Chili
We need more protein as we age since our bodies don’t metabolize proteins as well, says McWhorter. High-protein plant-based sources, like the legumes in this chili, tend to be lower in fat and healthier than animal proteins. (Though meat—even red meat—is fine in moderation, he adds.)
Roasted Broccoli With Pumpkin Seeds and Grated Pecorino
Roasting adds delicious flavor to the broccoli, enhancing the all-important enjoyment and flavor factors, says McWhorter. “If you want to eat healthy, you have to actually eat it,” he says. Coriander, cumin, and turmeric are high in age-defying antioxidants, which quell inflammation, while seeds add fiber and healthy fat, he says.
Carrot-Chickpea Burgers
McWhorter calls this plant-based burger a “play on falafel.” Made with chickpeas and carrots, it’s packed with fiber and a healthier alternative to meat burgers. McWhorter recommends swapping brown rice for white rice for added health benefits and adding a whole grain bun (or swapping in crisp lettuce leaves instead). “Whole grains contain higher amounts of fiber, protein, phytochemicals, and vitamins and minerals, which contribute to the healthy aging process,” adds Holley.
No-Mayo Mediterranean Tuna Salad
Too often the healthful properties of tuna, chicken, vegetable, and other salads get weighed down—literally and figuratively—by heavy mayonnaise. “This recipe uses a simple vinaigrette to give the salad a pop of flavor, and it’s a great way to [prepare] a simple meal without a lot of work,” says McWhorter. Adding vinegar or citrus at the end will give it a little tang, and is a good flavor replacement for salt, he adds.
Coconut-Miso Mushroom Soup
McWhorter calls this soup “a good, well-rounded dish with a lot of flavor.” Coconut milk is high in fat, but is a healthier alternative to the usual heavy cream base, he says. Mushrooms bring the umami flavor, along with vitamin D, which is essential for graceful aging.
Roasted Branzino With Lemon and Thyme
Branzino (Mediterranean sea bass) is another rich source of omega-3s. “Omega 3 oils, in particular, are associated with reduced oxidative stress, which can benefit our brains, heart, skin, and more as we age,” says Holley. Branzino also provides extra protein.
In addition to becoming a dinner classic, this dish could make a good lunch. “It’s important to have adequate protein throughout the day and not just save all the protein for dinner,” says McWhorter.
Loaded Baked Sweet Potatoes
Not the typical sour-cream-and-bacon-laden potato you get at a restaurant, but an alternative where all the toppings have health benefits. Both white and sweet potatoes bring nutrition: they have plenty of fiber, potassium, and vitamin C. The one thing to watch out for is the crème fraîche, which is “basically sour cream,” says McWhorter. Try swapping in dairy-free sour cream or yogurt and think about adding another dish to make this a complete meal, he says.
Pomegranate Relish
A pomegranate-based relish gives you a great alternative to sugary cranberry and other sides and comes loaded with antioxidants. “The fruit gives it a lot of tang, and you’re not concentrating the sugar by cooking it down,” says McWhorter. “Concentrating the sugar can lead to rapid spikes in blood sugar, which can then lead to inflammation, insulin resistance, and other potential age-related issues.” For taste variety, McWhorter suggests parsley instead of cilantro since they both have similar nutrients.
Oil-Poached Halibut With Fennel, Tomatoes, and Mashed Potatoes
“Not only does halibut have almost as many omega-3s as salmon, but it also has a relatively high omega-3-to-omega-6 ratio, which helps reduce inflammation,” says McWhorter. This recipe calls for poaching the fish in olive oil, a heart-healthy option. Fennel provides fiber and potassium, says Holley.
For the potatoes (and all other vegetables with edible peels), McWhorter recommends leaving the peel on to retain nutrients and save time.
Sauteed Collard Greens With Garlic
In addition to the garlic and salt, think about adding more spices to ramp up the flavor of this dish. “We always put some heat in ours, cayenne pepper, something spicy,” says McWhorter, who hails from the South. “A little vinegar and citrus at the end give it a new angle.”
For those without strong roots in the South (or otherwise resistant to collard greens), bear in mind that the younger the greens, the more tender and less bitter they are. “The younger version is less punchy in your mouth,” McWhorter says.
Baked Chicken Legs With Chickpeas, Olives, and Greens
The chicken and chickpeas in this recipe provide lean protein, while the greens, chickpeas, and olives contribute fiber, says Holley. Olives, of course, are a mainstay of Mediterranean meals, bringing monounsaturated (healthy) fat, fiber, vitamin E, and antioxidants to the table. The thyme and shallots (along with greens and chickpeas) provide various B vitamins, vitamins A and C, potassium, iron, beta carotene, magnesium, and more, Holley says.
Broccoli-and-Chickpea Parmesan
This dish will be a little lower in protein than chicken, but still a good option to satisfy the increasing protein needs of age. Save time and effort with store-bought marinara sauce, just beware of added sugar and sodium, says McWhorter. Canned legumes are also often loaded with salt, so make sure you rinse them off to strain away some of that sodium.
Another good rule of thumb when it comes to sodium? “As you’re cooking, taste your food before adding salt,” says McWhorter. “You may not need it. And always measure it.”
Acorn Squash With Mixed-Grain Stuffing
Louise Hagger
This recipe is nutrient-dense with potential anti-inflammatory properties, says McWhorter. The whole grains (a healthier option than processed grains) provide essential nutrients and dietary fiber, while the squash is a good source of vitamins, minerals, and fiber, he says.
Lemon-Herb Sardine Salad
Sardines have heart-healthy fats and are one of your best choices when it comes to meeting protein requirements—28 grams per portion in this recipe. “Fresh sardines are a lower-sodium way to get in great omega-3 fatty acids, which are essential for brain and heart health,” says Piantadosi. You can also serve with arugula, which is a good source of calcium, which women need to boost bone health after menopause.
Asparagus and Walnut Salad
Nico Schinco
Asparagus is a good source of iron, and walnuts offer a host of potential health benefits. They contribute alpha-linolenic acid, a type of omega-3 fatty acid derived from plants, says Piantadosi. Studies also suggest that they can lower bad cholesterol and even slow cognitive decline. What’s more, despite a high fat and calorie content, half a cup per day did not result in weight gain among participants in one study.
Cannellini-Bean and Greens Stew
White beans contain a lot of resistant starch, the fiber that doesn’t get digested but provides a feast for our gut bacteria. That’s a good thing because if the gut microbiome thrives, so will our health. Cannellini beans also give us fiber, protein, and iron, says Piantadosi. If you use canned cannellini beans, look for low-sodium varieties.
Banana-Blueberry Smoothie
Jacob Fox
This is a delicious way to incorporate protein into your first meal of the day. “Blueberries are a great source of antioxidants, particularly anthocyanins, and also provide fiber,” says Piantadosi. “Paired with a nonfat yogurt is a great way to get calcium. If you choose a nonfat Greek or Icelandic yogurt, it would be an even better source of protein.” Bananas are also a good source of potassium, essential for heart and muscle health.
Muesli With Yogurt
Antonis Achilleos
Like oats and yogurt, muesli provides a lot of protein, especially when it contains nuts, seeds, and whole grains, says McWhorter. “The antioxidants from the fruits and the healthy fats from the nuts are beneficial for aging as they can help reduce oxidative stress and inflammation,” he adds.
Bircher Chia Parfait
Nico Schinco
Chia seeds provide ALA, one of the omega-3 fatty acids and fiber that can lower cholesterol and keep your intestine active and healthy. They’re also a strong source of antioxidants and fiber, both of which can slow aging. Combining chia with yogurt and fruits boosts the protein content and the health benefits, says McWhorter.
Martha’s Classic Guacamole
Chelsea Cavanaugh
The main ingredient in this dish, avocado, is one of the leading (and tastiest) sources of “good” monounsaturated fats, which help keep LDL (“bad”) cholesterol levels down. “Generally, for dietary fats, it is recommended to limit saturated fats from animal sources and to get primarily unsaturated fats from oils such as olive, canola, nuts and seeds, and fatty fishes,” says Holley.
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