The Wisdom Years: How to Optimize Diet and Lifestyle at 60+

By Charlyn Black, MD, ScD, Professor Emeritus of Population and Public Health, University of British Columbia • Co-author of Plant-Powered Seniors 

For many people, the happiest, most emotionally stable, and most authentically lived years of their lives come after 65.

That probably sounds wrong. We’re surrounded by cultural messaging that treats aging as a slow subtraction of capacity, vitality, and relevance. And yes, bodies change and biology shifts. There are real challenges that come with the later decades of life, and some of them tend to be unwelcome.

But the research tells a more complicated and considerably more hopeful story. Studies show that life satisfaction may follow a U-shaped curve, dipping through the stressful middle decades and then rising again, often reaching its peak in the 70s and 80s. Many older adults report greater emotional stability, less reactivity to stress, and a clearer sense of what actually matters to them. Psychologists have identified what they call the “positivity effect,” which is a measurable shift in how older brains process experience, paying less attention to threats and more attention to what’s meaningful and good.

It turns out that the choices you make about how you eat, move, sleep, connect, and engage with the world have a profound influence on whether those later decades feel like diminishment or like the richest chapter yet.

There’s an old saying that a person with their health has a thousand dreams. A person without it has just one dream, which is to get it back. Maximizing your health can be key not only to living longer, but also to living better. So you can savor and make the most of your wisdom years.

That’s what this article is about. Let’s start with what’s actually happening in your body, and then get to what you can do about it.

How Can We Stay Healthy as We Age?

Over my career, I have taught courses that describe statistics about patterns of health, how long we live, and how these patterns have changed in remarkable ways since the mid-20^th century, when I was born. 

Two noteworthy patterns emerge from the data. Our lifespans – how long we live – have increased dramatically. At the same time, our healthspans – how long we live in good health – have not kept pace. World Health Organization (WHO) data from 2019 found that the average number of years that people live burdened by disease or disability was about 9.6 years globally, and 12.4 years in the United States. Four years later, this morbidity gap, as it’s known, had increased to 10.7 years globally and 14 years in the U.S. — the latter representing close to one-fifth of the average person’s life.

So while the average U.S. senior has gained extra years of life, they spend around a decade and a half managing chronic disease rather than living in good health. 

That’s the bad news. 

The good news is that many of the health conditions that are common as we age are preventable, and if they do develop, can be managed to reduce the impact they have on our lives. Sometimes, in fact, our lifestyle and diet choices can even put them into remission.

As I enter my 70s and move into retirement, I am transitioning to a new phase in my own life. I’ve stopped asking, “How do I live longer?” Now I’m exploring, “How do I make sure the years I have left are worth living?” 

Meaning, I have enough strength to get down on the floor and up again, enough clarity to learn new things, and enough energy to say yes to an invitation instead of staying home. In this article, I describe my understanding of how to do this, with a focus on the importance of the food choices we make.

Understanding the Changes that Come with Aging

Aging brings real physiologic changes in our bodies, but understanding them gives us an opportunity to adapt. Stomach acid production may decline, making it harder to absorb certain nutrients from food. 

Our muscles become less responsive to the protein we eat, so getting enough high-quality protein and spreading it throughout the day becomes increasingly important. 

And our sense of thirst can become less reliable, making dehydration easier to miss.

Starting as early as our 30s, we begin to lose muscle mass and strength, including some of the fast-twitch muscle fibers that help us respond quickly. For example, we may not be as quick to catch ourselves from a stumble. 

Bone remodeling also shifts with age, gradually tipping toward greater bone loss, particularly for women during and after menopause. 

Some changes mean we’ll need to pay more attention to various essential nutrients. Reduced stomach acid, which becomes more common with age, can interfere with our ability to absorb vitamin B12 from food; calcium absorption may also become less efficient; and aging skin becomes less efficient at producing vitamin D in response to sunlight. At the same time, changes in appetite, food intake, medications, and digestive health can make it more challenging to get all the nutrients we need.

These changes aren’t reasons to surrender to decline. They’re signals that some of the strategies that served us well at 40 may need adjusting at 70. In fact, many of these age-related changes are remarkably responsive to what we do next.

Once we understand what’s changing, we can respond in practical ways, with more attention to nutrient density, protein, hydration, movement, and other habits that help preserve health and function. 

Rather than fighting aging, you can learn how to work with your changing body and give it the support it needs.

The encouraging part is that many of these age-related changes are remarkably responsive to what we do next. That’s the whole premise of the rest of this article.

Feeding Your Changing Body: The Specifics That Actually Matter

A lot of the “eat healthy” advice basically consists of “eat more vegetables,” and while that’s true, it’s not nearly specific enough to be useful as we age. If you already know the basics of good nutrition, here’s what’s actually different about eating well after 60. (Since I don’t know anything about your exact situation, I need to emphasize that the following is a series of general guidelines, and not medical advice. Consult with a qualified healthcare professional regarding your specific nutritional realities and needs.)

Protein: More than you think

For decades, the standard protein recommendation for adults was 0.8 grams per kilogram of body weight per day, a figure calculated from nitrogen-balance studies designed to prevent deficiency in generally healthy, younger adults. Interestingly, the January 2026 USDA Dietary Guidelines for Americans moved sharply away from that baseline, recommending 1.2–1.6 grams per kilogram for the general adult population. This represented a striking 50–100% increase that has drawn considerable debate among nutrition scientists, some of whom argue the shift outpaces the underlying evidence.

Setting that broader debate aside, the case for older adults specifically has a clearer, more established foundation. As we age, our muscles become less responsive to the protein we eat (a phenomenon known as anabolic resistance), meaning the same meal that would efficiently build muscle in a 30-year-old produces a blunted response in a 70-year-old. This is why the international PROT-AGE Study Group, reviewing evidence specific to aging muscle, concluded that healthy adults over 65 should aim for 1.0–1.2 grams of protein per kilogram of body weight per day, with higher amounts recommended for those managing illness, recovering from injury, or already experiencing muscle loss. For a person whose healthy body weight is 150 pounds, that’s roughly 70–80 grams of protein daily.

How you distribute that protein across the day may matter, too

Rather than eating relatively little protein at breakfast and lunch and most of it at dinner, aim for roughly 20–30 grams at each meal. A protein-rich breakfast might be muesli made with fortified soy milk, hemp seeds, nuts, and berries. Lunch could be a hearty lentil soup alongside a salad topped with quinoa, chickpeas, and pumpkin seeds. For dinner, try tofu with whole grain pasta, peas, and plenty of colorful vegetables. Even dessert can contribute: A chia pudding made with soy milk and topped with nuts and berries can provide an additional protein boost. With a little planning, reaching protein targets on a plant-based diet can be surprisingly straightforward.

Note: For Food Revolution Network’s article on protein, including a calculator to determine your recommended daily intake, click here. 

Vitamin B12 needs special attention as we age

Adults over 50 should pay particular attention to vitamin B12. An estimated 10–30% of older adults may have difficulty absorbing food-bound B12, largely because reduced stomach acid can make it harder to release B12 from the protein in animal foods. For this reason, the Institute of Medicine (now the National Academy of Medicine) recommends that adults older than 50 obtain most of their B12 from fortified foods or supplements. 

People eating fully plant-based diets need a reliable source of B12 at any age, and VeganHealth.org makes the following recommendations. For adults ages 50–64, 1,000 micrograms of vitamin B12 2 to 3 times per week may be sufficient, with periodic monitoring of B12 status. For adults 65 and older, a daily supplement providing 500–1,000 micrograms can help ensure adequate intake despite age-related declines in absorption.

Note: For FRN’s article on vitamin B12, click here.

Vitamin D deserves extra attention with age

As you age, our skin becomes less efficient at producing vitamin D from sunlight, and many older adults don’t get enough sun exposure to maintain adequate levels year-round. The RDA is 600 International Units (equivalent to 15 micrograms) per day through age 70, increasing to 800 International Units (20 micrograms) after 70. 

Because these amounts assume some sun exposure, a daily supplement of up to 2,000 International Units (50 micrograms) is a practical choice for many older adults, particularly those with limited sun exposure, darker skin, or who live in latitudes farther from the equator. Individual needs vary, however, so you may want to check your vitamin D levels periodically to help guide your supplementation regimen.

Note: For FRN’s article on vitamin D, including how to get your levels tested, click here.

Calcium: food first

Food sources are generally preferred, with supplements used when needed to fill a gap between dietary intake and requirements. Aim for 1,000–1,200 milligrams daily from food such as fortified plant milks (about 300 milligrams per cup), tofu set with calcium sulfate (up to 400 milligrams per half-cup), tahini, almonds, and leafy greens like bok choy and collards. 

Food is a better source of calcium for most people, since large-dose calcium supplements have been linked to cardiovascular concerns in some research. If you choose to “top off” with a modest-dose calcium supplement, you may want to take it in doses of 500 milligrams or less to maximize absorption. This might mean twice a day instead of all at once. Some of the most effective calcium supplements also include vitamin D3 and vitamin K2, since these can help the calcium get absorbed and make its way to your bones, not your arteries. 

Note: For FRN’s article on calcium, click here.

Omega-3s: Don’t overlook them

Alpha-linolenic acid (ALA) is an essential omega-3 fat that we need to get from food. Ground flaxseeds, chia seeds, hemp seeds, and walnuts are excellent sources. We don’t need much: a tablespoon or two of ground flax or chia each day, with walnuts or hemp seeds regularly in the mix. 

Our bodies can convert ALA into two other essential omega-3s: the long-chain EPA and DHA. DHA is an important structural component of the brain and retina, while EPA and DHA have roles in cardiovascular and overall health.

We may need more of these long-chain fatty acids than we’re able to convert; that’s especially true of DHA. And that’s why it may be helpful to consume a direct source of these fats.

If you don’t eat fish, a daily microalgae-based supplement providing 200–300 milligrams of combined DHA and EPA is a practical option, with some people (e.g., those managing cardiovascular risk factors) needing more under clinical guidance. 

Given that most vegans have very low levels of preformed EPA and DHA in their diets and their Omega-3 Index measures tend to be low, a daily microalgae-based supplement providing a combination of 500–1,500 milligrams of DHA and EPA may be advisable, depending on initial omega-3 status, body size, and individual response. Microalgae are the original source of the DHA and EPA that ultimately accumulate in fish, so algae-based supplements provide these omega-3s directly, without the microplastics and heavy metals that can accumulate in fish.

Note: For FRN’s article on omega-3 fatty acids, click here.

These are the foundations on which seniors can build a healthy diet. In the largest study of diet and healthy aging to date, following more than 105,000 adults for up to 30 years, following all 8 of the above recommendations was associated with better odds of reaching 70 with cognitive, physical, and mental health intact. 

There was no single “winning” diet. What the successful diets shared was an abundance of fruits, vegetables, whole grains, nuts, legumes, and unsaturated fats, alongside low intakes of ultra-processed foods, sodium, trans fats, and red and processed meat. The plant-forward Planetary Health Diet showed the strongest association of all with cognitive preservation and with living to 70.

This doesn’t mean perfection or an all-or-nothing approach. But it does suggest that the more your plate is built around vegetables, legumes, fruits, whole grains, nuts, and seeds, the more you’re working with your biology rather than against it. Whatever your starting point, moving in that direction tends to have positive effects. Ideally, our food choices stack several of these nutrients into enjoyable dishes on a daily basis. If you’re a bit stumped, or looking for inspiration, check out the recipes and examples below.

The Other Foundations: Five More Places to Put Your Attention

Nutrition is one of the six pillars of lifestyle medicine, and it’s the one I’ve focused on most so far. But what we eat is only part of the picture. The other five pillars — physical activity, restorative sleep, stress management, positive social connections, and avoidance of risky substances — also profoundly influence our health and how well we age. Together, these six pillars provide a powerful foundation for maintaining health, function, and quality of life in the years ahead.

Movement

Keep moving, and make some of it challenging. Walking and other aerobic activities support cardiovascular health, endurance, and mobility, while resistance training is especially important for preserving muscle, strength, and bone as we age. Balance and flexibility exercises can help us stay steady and capable. And it’s never too late to start: even previously sedentary adults in their 70s and 80s can make meaningful gains in strength and mobility.

Restorative sleep

Good sleep supports memory, immune function, emotional well-being, and physical recovery, and can become more challenging as we age. While the amount of sleep we need does not change, how we can get it does. Seniors tend to experience less deep sleep, more fragmented sleep, and earlier sleep and wake times. Recommendations for seniors focus on supporting our circadian rhythms by building on early light exposure, regular meal timing, and sleep/wake schedules. Staying physically active and maintaining a supportive sleeping environment can also help. 

Stress resilience

Some stress is part of a full and meaningful life, and challenges such as learning a new skill or taking on a worthwhile project can help keep us engaged and resilient. The greater concern is chronic, unrelieved stress. Regular movement, time in nature, mindfulness, relaxation, and connection with others can all help us manage it more effectively.

Social connection

Strong relationships are an important part of healthy aging. Research links strong social ties to slower functional decline and better-preserved cognitive health, and the effort of maintaining them pays back many times over. Staying connected with family, friends, neighbors, and community can support emotional well-being and help keep us mentally and socially engaged. 

So can having a sense of purpose: learning, creating, volunteering, caring for others, contributing to our communities, and pursuing activities that bring meaning and joy. Healthy aging isn’t simply about avoiding disease; it’s about continuing to have a life we want to participate in.

Reducing risky substances: Alcohol, tobacco, and substance misuse raise the risk of many chronic diseases. If this is part of your story, compassionate, evidence-based support genuinely works, at any age. 

Recipes to Help You Thrive

Knowing the names and functions of these critical nutrients is useful, but my favorite way to show people how easy it is to cook real food that delivers them in meaningful doses is to share recipes. Here are three examples of delicious recipes that can help you get them into your life on a daily basis.

Easy Overnight Oats (makes 2 cups)

This creamy, comforting breakfast is assembled the night before and ready to enjoy by morning, with no cooking required. Prepared overnight oats will keep for up to three days, refrigerated, though the texture will soften over time. Soaking the grains may enhance their digestibility and improve mineral absorption. This recipe delivers plant-based protein, calcium, vitamin B12, vitamin D, zinc, and omega-3 fatty acids. Customize with your favorite fruits, nuts, or spices, such as nutmeg, cardamom, allspice, or cloves. You can also replace some of the milk with unsweetened, plant-based yogurt for extra creaminess.

Ingredients

1 cup old-fashioned rolled oats or other rolled grains

2 tablespoons chopped prunes, raisins, or other dried fruit

2 tablespoons hemp seeds

1 tablespoon chia seeds

2 tablespoons chopped walnuts, almonds, or other nuts

1/4 teaspoon ground cinnamon

1½ cups unsweetened, fortified soy milk or other plant-based milk

1½–2 cups fresh fruit (e.g., sliced bananas, berries, chopped or grated apple, apricot, mango, peach, or pear)

Directions

1. Place the oats, dried fruit, hemp seeds, chia seeds, nuts, cinnamon, and plant-based milk in a bowl or container and stir well.
2. Cover and refrigerate overnight (or for at least 6 hours).
3. Just before serving, stir in fresh fruit.

Optional toppings:

• Your favorite plant-based milk
• Ground flaxseeds

Nutritional Information:

Per half recipe: Calories: 444, Protein: 17 g, Fat: 18 g, Carbohydrate: 61 g, Fiber: 10 g

Minerals: Calcium: 307 mg, Iron: 4 mg, Magnesium: 189 mg, Potassium: 829 mg, Sodium: 67 mg, Zinc: 3 mg

Vitamins: A: 11 mcg, C: 11 mg, E: 1 mg, Folate: 30 mcg DFE

Percent of calories from: Protein 13%, Fat 32%, Carbohydrate 55% 

Easy Minestrone Soup (makes about 6 cups)

This soup comes together in under 30 minutes and delivers a nourishing and tasty meal. Use whole-grain pasta for a fiber boost or make it gluten-free with gluten-free pasta or potatoes. Marinara sauce and cannellini beans are sources of vitamin E. Leftover soup can be stored in mason jars and refrigerated or frozen.

Ingredients

2 cups low-sodium or regular vegetable stock or broth

1 (14–15-oz) can marinara or pasta sauce

1 (14–15-oz) can beans (any type), drained and rinsed (or 1½ cups cooked beans)

½ cup uncooked pasta

1 tablespoon minced garlic

2 tablespoons onion flakes or 1 teaspoon onion powder

1½ cups mixed frozen vegetables or other chopped vegetables

1–2 tablespoons Italian seasoning

Directions

1. In a large saucepan, combine the vegetable stock, marinara sauce, beans, uncooked pasta, garlic, onion flakes, frozen vegetables, and Italian seasoning.
2. Bring to a boil, then lower heat and simmer for about 20 minutes or until the pasta and vegetables are tender.
3. Taste and adjust the seasoning before serving.

Optional add-ins and variations:

• Replace uncooked pasta with 1 cup cooked pasta or cooked, cubed potato
• Replace Italian seasoning with 2–3 tablespoons each of fresh basil and oregano
• Replace the vegetable stock and marinara sauce with 4 cups of tomato juice
• Add hot sauce or pepper to taste 

Nutritional Information:

Per cup: Calories: 211, Protein: 10 g, Fat: 3 g, Carbohydrate: 37 g, Fiber: 8 g

Minerals: Calcium: 97 mg, Iron: 3 mg, Magnesium: 69 mg, Potassium: 682 mg, Sodium: 624 mg, Zinc: 1 mg

Vitamins: A: 126 mcg, C: 6 mg, E: 3 mg, Folate: 115 mcg DFE

Percent of calories from: Protein 18%, Fat 12%, Carbohydrate 70%

Easy Chocolate Pudding (makes 2 cups or 4 servings)

Silky, rich, and deeply chocolatey, this effortless pudding comes together in minutes with just two or three core ingredients. It’s perfect as a quick dessert, snack, or even a wholesome sweet for guests. Thanks to soft or silken tofu, this treat offers a smooth, mousse-like texture along with flavonoid-rich dark chocolate. Leftovers (if there are any!) will keep in the refrigerator for three to four days.

Ingredients

3½ ounces dark chocolate, chopped, or 2/3 cup of dark chocolate chips

1 (10–12-oz) package soft tofu or silken tofu at room temperature, drained

2 tablespoons maple syrup (optional)

Directions

1. Melt the chocolate:
   • STOVETOP METHOD: Place chocolate in a double boiler over simmering water until fully melted.
   • MICROWAVE METHOD: Place chocolate in a microwave-safe bowl with high sides. Microwave in 30-second intervals, stirring after each, until melted.
2. Blend the pudding: Add the tofu and maple syrup and blend.
3. Chill and serve: Spoon the pudding into 4 small bowls or ramekins. Chill for at least 30 minutes to set before serving.

Optional add-ins and variations:

• For added protein, blend or stir in some peanut butter (warmed slightly or at room temperature) and/or yogurt
• Add ¼ teaspoon salt
• Add ½ teaspoon vanilla
• For an even more chocolatey flavor, blend in 2–3 tablespoons of cocoa powder

Optional toppings:

• Chocolate shavings
• Berries
• Fresh mint
• Chopped toasted nuts (hazelnuts are divine)

Nutritional Information:

Per ½ cup: Calories: 188, Protein: 7 g, Fat: 11 g, Carbohydrate: 16 g, Fiber: 2 g

Minerals: Calcium: 109 mg, Iron: 3 mg, Magnesium: 61 mg, Potassium: 243 mg, Sodium: 13 mg, Zinc: 1 mg

Vitamins: A: 1 mcg, C: 0 mg, E: 0.1 mg, Folate: 37 mcg DFE

Percent of calories from: Protein 15%, Fat 52%, Carbohydrate 33%

Is It Too Late to Start?

Adopting health-promoting habits early in life is ideal, but what if you didn’t? If you’re 68 and only now thinking seriously about improving your diet, or 79 and wondering whether it’s worth the effort of dropping unhealthy habits you’ve had for decades, it’s fair to ask whether any of this will still make a difference.

The short answer: It will. 

Some of the clearest evidence comes from studies of people who are already older and already unwell. A 2018 meta-analysis of 9 separate studies found that older adults who adhered to a Mediterranean-style, plant-forward dietary pattern had lower risk of frailty and disability.

A 2024 study found that in two large cohorts of adults aged 60 and over, those living with 2 or more chronic conditions who followed a healthy lifestyle had a 22–42% lower risk of death over the next 5–12 years of follow-up than those who didn’t. 

The evidence in adults over 70 is thinner and less tidy. But a 2022 study may convince you that even if your diet has been far from ideal so far, changing now may make a big positive difference. Researchers followed more than 1,800 adults aged 70 and older for 3 years to see whether they would become frail. And it turned out that how well someone was eating at the start of the three-year period didn’t affect whether they grew more frail as they aged. Instead, what predicted lower odds of frailty was whether they improved their diet over those three years.

If that holds up, what matters most at 75 isn’t the diet you’ve had; it’s the direction you’re moving.

Our responsiveness to better habits does not appear to have an expiration date. Whether you’re starting at 42 or 82, real improvements in health and function are still available to you.

What I Hope You Will Do

More than nutrient targets or research statistics, I hope you will remember this: This decade, and the ones after it, are chapters that you still have the opportunity to write, with perhaps greater clarity about what actually matters. Taking positive steps can help give you strength, energy, and resilience to make the most of the years ahead, because the choices you make can influence how you experience those years.

“Use it or lose it” isn’t just true of muscle. It’s true of curiosity, connection, and your appetite for life itself. So, eat the protein. Take the walk. Call the friend. Try the recipe. Learn something new. Keep participating in your own life.

Not because you’re fighting aging, but because there is still so much to live for – people to love, things to learn. Contributions to make, experiences to savor, and stories still to tell.

Aging well is about giving ourselves the best opportunity to remain strong, engaged, and fully alive at any age. Let’s go for it!

Featured image: istock.com/Miljan Živković

Tell us in the comments: 

• What’s one change you’ve made that has made a real difference in your energy, strength, or daily life?
• What are your biggest challenges in adopting healthy lifestyle habits?
• What is your vision for healthy aging? 

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