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Prioritize protein, especially from plants.
Research suggests that those who consume more protein tend to live longer and stay stronger and healthier later in life than those who consume less.
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Dr. Houston and other experts have recommended that those 65 and older consume at least 0.45 to 0.54 grams of protein per pound of body weight per day. For a 150-pound adult, this translates to about 68 to 81 grams of protein. To help your body better absorb and use protein, try to distribute it across meals throughout the day, Dr. Houston said.
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Incorporate bone-strengthening nutrients.
In addition to protein, be sure to get enough calcium and vitamin D to support your bone health as you age, Dr. Roberts said.
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Pump up the polyphenols.
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Researchers have also linked other polyphenol-rich foods like berries, dark leafy green vegetables, avocados and extra virgin olive oil to health benefits, including a longer life and improved brain health. Focus on healthy fats.
Diets that are high in unsaturated fats, found in olive oil and most other plant oils, nuts, seeds, and avocados, have been linked with lower mortality, Dr. Hu and his colleagues have found. Alternatively, diets that are rich in saturated fats, which are found in red and processed meats, seem to have the opposite effect.
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https://www.nytimes.com/2024/09/02/well/eat/foods-longevity-aging.html
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