What to eat for healthy aging, according to a nutrition researcher

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What to eat for healthy aging, according to a nutrition researcher

Amy Roeder

August 20, 2026

A man selects vegetables at a grocery store — Ivan Pantic / iStock

There is no one-size-fits-all approach to eating for healthy aging, but there is plenty of evidence in favor of dietary patterns focused on plant-based, less-processed foods, according to Harvard T.H. Chan School of Public Health’s Marta Guasch-Ferré and other researchers quoted in an August 12 MarthaStewart.com article.

“I wouldn’t say there’s one food in particular that stands out, not a superfood that will solve all your problems. It’s a combination,” Guasch-Ferré, adjunct associate professor in the Department of Nutrition, said in the article.

She said that vegetables, fruits, whole grains, and vegetable oils have been associated with healthy aging, better cognitive function, and better physical and mental health. She also suggested eating legumes to help prevent age-related muscle loss and added that moderate amounts of fish or eggs can be part of a healthy protein approach in midlife.

Importantly, healthy dietary patterns don’t need to be restrictive, Guasch-Ferré said. They should be sustainable for a lifetime.

Read the MarthaStewart.com article: 9 Foods That Support Healthy Aging, According to Longevity Experts

About The Author

Amy Roeder

Senior Editor, Harvard Chan Magazine; Senior Writer in the Office of Communications

Last Updated

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Marta Guasch-Ferre

Adjunct Associate Professor of Nutrition

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What to eat for healthy aging, according to a nutrition researcher