Eat Your Age

As you get older, your body’s response to food changes. Your nutritional needs change with every passing decade, which means your diet may need to change too.

The foundations for a healthy life are laid down during childhood and adolescence, but what we eat becomes increasingly important as we age.

In your 20s & 30s

Our bodies are generally better at coping with a subpar diet when we’re younger. We have more lean muscle mass, our organs are more efficient at clearing waste, and our metabolism is more resilient.

As we age, these systems begin to change:

- Mitochondria becomes less efficient at turning food into energy

- The gut becomes less efficient at absorbing certain vitamins and minerals

- We become more prone to losing muscle

- We are more likely to accumulate visceral fat around our organs

Visceral fat is associated with chronic inflammation and an increased risk of conditions including diabetes, cardiovascular disease and certain cancers.

From 40 onwards: nutrition matters more

Simply eating “healthy” may not be enough. As your bodies change, we need to consciously prioritize certain nutrients.

Think:

- Omega 3 fatty acids

- Fibre

- Magnesium

- Potassium

- Wholegrains

- Legumes, nuts and seeds

- Plenty of fruits and vegetables

Research has found that what you eat in your 40s is strongly linked to your quality of life later in life. Diets rich in fruits, vegetables, whole grains, legumes, nuts and healthy fats are associated with better physical and mental health in older age.

One 2025 study of more than 47,000 women also found that higher fibre intake in midlife was associated with healthier ageing into the 70s, 80s and beyond.

From 50: your nutritional requirements increase

As we get older, our requirements for protein, fibre and many micronutrients increase, while our ability to absorb some nutrients decreases.

In midlife, we may also experience a declining ability to metabolize fats, alcohol and caffeine, alongside changes in carbohydrate processing, kidney function and immune function.

These changes make a nutrient rich diet increasingly important.

What should you prioritize?

If you make one change in your middle years, eat more whole grains and fibre.

Think brown rice, oats, wholewheat and quinoa.

Fibre rich diets are associated with a lower risk of conditions including:

- Stroke

- Coronary heart disease

- Colorectal cancer

Fibre also supports your gut microbiome, which plays an important role in immune health and the production of nutrients that support both physical and mental health.

Heavily processed foods are often low in fibre and several important vitamins and minerals, including magnesium and zinc. Magnesium, in particular, plays an important role in glucose metabolism, with low levels associated with insulin resistance and an increased risk of type 2 diabetes.

Don’t forget your bones

Perimenopause and menopause are another important nutritional turning point.

As Oestrogen and progesterone levels decline, bone breakdown accelerates and the body’s ability to maintain bone quality can be affected.

Getting enough calcium and vitamin D becomes increasingly important for maintaining healthy bones and reducing the risk of fractures and osteoporosis later in life.

Calcium doesn’t only come from dairy. Good sources also include:

- Broccoli

- Sardines

- Leafy greens

- Nuts and seeds

Vitamin D is equally important because it helps the body absorb calcium. However our ability to produce vitamin D from sunlight and absorb it from food can decrease with age.

Protein becomes increasingly important

As we age, our bodies become less efficient at turning dietary protein into new muscle tissue. This is known as anabolic resistance.

This is why maintaining adequate protein intake - alongside strength training - becomes  increasingly important for preserving muscle and strength.

Good sources include:

- Fish and seafood

- Eggs

- Legumes

- Nuts and seeds

- Dairy

- Lean meats

Rather than eliminating animal protein, consider shifting the balance towards more plant protein and fatty fish.

Omega 3s and healthy ageing

Seafood is particularly interesting for healthy ageing because it provides omega 3 fatty acids, which may support muscle health and help regulate inflammation.

Fatty fish such as salmon, sardines and mackerel are excellent sources.

If you don’t eat enough oily fish, supplements may be worth discussing with a healthcare professional.

What about supplements?

As our nutritional requirements increase and absorption becomes less efficient, multivitamins and mineral supplements may have a role, particularly in older adults.

Research, including the COSMOS- Web study, has found potential benefits of daily multivitamin use for memory and cognitive function in older adults.

However, supplements should not replace a nutritious diet.

Think of them as insurance - not a substitute for eating well.

The takeaway

Our nutritional needs don’t stay the same throughout life.

As we age, the quality and nutrient density of our diet become increasingly important.

Prioritize whole, minimally processed foods, plenty of plants and fibre, adequate protein, healthy fats, calcium, vitamin D and omega 3s  and let your diet evolve with you.

Eat your age. Support your body for the decade ahead.