By the time adults reach their later years, old habits become ingrained, tastes typically don’t change, and for better or worse, most of us have figured things out for ourselves. That likely includes what to eat- what we like, what we don’t like, what works for us, and what causes problems. However, even though tastes may remain static, your body and brain do not, so how you eat- both the foods you consume and those you don’t- can have a significant impact on how you feel and function in your later years. Perhaps like never before in your life, the adage “You are what you eat” has real meaning, as there are some important and essential foods and nutrients you need to stay healthy and vital as you head into your senior years. While it’s always valuable to check in with your health care team to ascertain what’s individually best for you, there are some general guidelines about what foods older adults should consume. For some good overviews of what to include- and not include- for your mealtime selections, pick up your fork and click here and here.

We’ve long promoted the Mediterranean style of eating as a healthy pattern to follow in your later years. Another well-regarded approach is the DASH diet, especially for those concerned with heart health. Both of these ways of eating emphasize fruits and vegetables, whole grains, olive oil, nuts, legumes, and other nutrient-dense foods that are unprocessed, low in unhealthy fats, and contain omega-3 fatty acids. One additional alternative, the MIND Diet, combines both the DASH and Mediterranean-style of eating- and the MIND diet was recently determined to be especially valuable in supporting brain health and lowering your risk of dementia. According to new research presented at the 2025 meeting of the American Society for Nutrition (though not yet peer-reviewed or published), with a multi-racial cohort of almost 93,000 research participants aged 45-75, those who most closely and regularly followed the MIND diet had a lower risk of developing dementia, including Alzheimer’s, even if they didn’t start this approach to eating until later in life. Study subjects who improved their adherence to the MIND diet over 10 years were able to lower their risk of dementia by 25% compared to those whose commitment to this style of eating declined over the course of the study.

What is it about the MIND diet that appears to offer protection for your brain health? Researchers believe the diet’s protection derives from a reduction of inflammation and oxidative stress due to the types of foods consumed. So what would be on your plate if you adopted the MIND approach to eating? Many of the same foods already mentioned for the Mediterranean and DASH diets, with special emphasis on berries, dark green leafy veggies, fish and poultry, lower salt intake and the elimination or reduction of foods like red and processed meats, butter, full fat cheeses, snacks and pastries, fast and fried foods and other items with high saturated fat and/or sugar contents.  For some suggestions of the healthiest fish to consume, check out this recent Washington Post article. Even if you’ve been resisting this approach to eating for much of your life, there’s still value in trying it out at an older age– your body and brain will thank you for it! For some books that may help inspire you to “MIND” your plate, plug in your air fryer, and look here. 

Another recent study provides even more evidence to support including many of these foods in your daily diet in order to lower the risk of such unhealthy aging conditions as frailty, reduced physical function, and poor mental health. This new research, published in The American Journal of Clinical Nutrition, investigated the relationship between a flavonoid-rich diet (which would include such nutrient-rich foods as berries, apples, citrus, and black tea) and healthy aging. The results of the study showed that those who increased their intake of flavonoid-rich foods by 3 servings a day had a lower risk of the 3 age-associated conditions mentioned above. As one researcher noted, “Research shows that people who consume more flavonoids tend to age better.” So rinse some berries and read more here.