11/14/2025
A key part of healthy aging is healthy eating! St. Luke Registered Dietitian Nutritionist, MacKenzie Stark, shares how a plant-forward approach can support your health, especially as you get older.
Aging is a natural part of life, but how we nourish ourselves can profoundly shape how we experience it. While we can’t stop the clock, we can influence the quality of those years—supporting energy, mobility, mental sharpness, and overall well-being.
From a plant-based dietitian’s perspective, the path to healthy aging is paved with colorful plants, mindful habits, and a deep respect for the body’s evolving needs.
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1. Prioritize Nutrient-Dense Foods
As we age, our calorie needs may gradually decline, but our nutrient needs remain the same—or even increase. Every bite matters. Focus on foods that are rich in vitamins, minerals, antioxidants, protein and fiber without excessive calories.
• Vegetables & Fruits: Especially deep-colored varieties like berries, leafy greens, tomatoes, and squash for antioxidants and phytochemicals that combat cellular damage.
• Legumes: Lentils, chickpeas, and black beans provide plant protein, fiber, and minerals like iron and magnesium.
• Whole Grains: Oats, quinoa, farro, and brown rice support heart health, blood sugar balance, and gut health.
• Nuts & Seeds: Walnuts, flaxseeds, and chia seeds offer omega-3s for brain and heart health.
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2. Support Muscle & Bone Health
Loss of muscle mass (sarcopenia) and bone density can happen with age—but they’re not inevitable.
• Protein: Include protein-rich foods at each meal—soy products (tofu, tempeh, edamame), legumes, eggs, low-fat dairy products, and lean meats are all excellent options.
• Calcium & Vitamin D: Low-fat dairy products, fortified plant milks, tofu set with calcium, almonds, tahini, and leafy greens help maintain strong bones. Pair calcium with adequate vitamin D from sunlight or supplements as needed.
• Strength Training: Nutrition works best alongside movement—resistance exercises help preserve both bone and muscle.
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3. Protect Brain Health
Nutrition plays a vital role in maintaining cognitive function.
• Eat the Rainbow: Polyphenol-rich foods like blueberries, green tea, and dark leafy greens may protect against age-related cognitive decline.
• Omega-3 Fatty Acids: Walnuts, chia, flax, h**p seeds, salmon, and sardines support brain structure and function.
• Limit Processed Foods: Minimize added sugars and ultra-processed snacks that may contribute to inflammation.
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4. Nurture Gut Health
A healthy gut microbiome supports immunity, nutrient absorption, and inflammation control.
• Fiber First: A variety of plant fibers feeds beneficial gut bacteria.
• Fermented Foods: Tempeh, sauerkraut, kimchi, and yogurt provide probiotics that help maintain digestive health.
• Hydration: Adequate fluid intake keeps digestion moving and joints cushioned.
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5. Make Meals Enjoyable & Social
Food is more than fuel—it’s connection, culture, and joy. Eating with others, exploring new recipes, and savoring each meal not only nourishes the body but supports emotional and mental well-being.
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Bottom Line
Healthy aging isn’t about restriction—it’s about abundance. A varied, colorful, plant-rich diet offers the nutrients, antioxidants, and anti-inflammatory compounds that help protect the body and mind over time. Paired with movement, hydration, rest, and social connection, it’s a delicious recipe for vitality at any age.
As a plant-based dietitian, I see food as a lifelong ally—one that empowers you to thrive, not just survive, through every chapter of life.
Enjoy this article and more St. Luke news at https://stlukehealthcare.org/news/ ❤️
