Healthy-Aging Meal Plans

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Try our delicious healthy aging meal plans, designed by EatingWell's registered dietitians and food experts to help you eat healthfully as you age.
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Your Anti-Aging Diet

Submitted by admin on Mon, 12/04/2017 - 15:12
7 anti-aging superfoods

Add years to your life with these 7 anti-aging superfoods.

Can you add years to your life by making smarter food choices? Yes! There are many variables involved in how long you live, but by following a healthy lifestyle, staying active and eating a nutrient-packed diet, you can help slow the aging process and perhaps even stave off age-related diseases, including osteoporosis, diabetes and heart disease.

Low-Sodium Healthy Aging Meal Plan: 2,000 Calories

This healthy aging meal plan provides healthy amounts of protein, fiber and calcium (the nutrients you need more of as you age) and utilizes fresh ingredients, herbs and spices to pack in flavor while keeping the sodium low (below 1,500 mg). With plenty of hearty whole grains, lean protein, fruits, vegetables and healthy fats, this 1-day low-sodium meal plan will do your body good as you age.

1-Day Healthy-Aging Low-Sodium Meal Plan: 1,200 calories

As we get older, our nutrition needs change, as they do at the various stages throughout life. For healthy aging, our bodies need more fiber, protein and calcium to support regular digestion, muscle maintenance, and bone health. On the other hand, our daily limit for salt decreases to help combat things like high-blood pressure, and heart disease. In this 1-day low-sodium meal plan for aging, we made sure to include foods like yogurt, cheese, eggs, and berries, and herbs and spices, to give your body what it needs to stay healthy while limiting excess salt.

1-Day Gluten-Free Healthy-Aging Meal Plan: 1,200 Calories

Some of the most delicious and nutritious foods just happen to be naturally gluten free, which is great news if you have an intolerance or allergy to gluten (or are just eating gluten-free for whatever reason). In this meal plan, we feature tasty gluten-free meals and snacks that are also packed with the good-for-you nutrients you need more of as you age—protein, fiber, and calcium. You'll find healthy foods such as lean chicken, fiber-filled beans, calcium-rich cheese and gluten-free whole grains, like brown rice, which combine to create a tasty day of eating.

1-Day High-Fiber Healthy-Aging Meal Plan: 1,200 Calories

Getting enough fiber is super important to keep digestion regular (if you know what we mean). And beyond helping you to feel regular, research credits eating more fiber with weight loss, a healthy heart and a decreased risk of diabetes. But even with all the known benefits of fiber, 95% of Americans are still not getting enough. On average, Americans only eat 16 grams of fiber a day—far from the 28 grams recommended in the 2020 Dietary Guidelines for Americans. In this 1-day high-fiber meal plan, we make it easy to get your daily fiber fill.

1-Day Healthy Aging Vegetarian Meal Plan 1,200 Calories

Incorporating more plant-based foods into your diet is a great way to boost your health at all stages of life. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer, thanks to more fiber and less saturated fat, among other things. In this 1-day vegetarian plan for healthy aging, we left out the meat but included lean sources of plant-based protein (like chickpeas and tofu), and used other healthy foods for aging like calcium-rich milk and yogurt, and fiber-filled berries, popcorn and flax seed.

1-Day Healthy-Aging Meal Plan: 1,200 calories

Energize your day the right way with this healthy meal plan, tailored to meet your daily nutrition needs as you age. With plenty of whole grains, lean proteins, fruits and vegetables, this plan provides adequate amounts of protein, fiber and calcium (nutrients you need more of as you age), and keeps the sodium low (below 1,500 mg). 

Healthy Aging Recipes for Breakfast, Lunch, Dinner & Snacks