A recent large-scale study published in Nature Medicine has reaffirmed the connection between diet and healthy ageing, offering a clear picture of the foods that promote longevity. Despite widespread knowledge of what constitutes a healthy diet, the study revealed that only a small percentage of participants were able to adhere to these guidelines and achieve “healthy ageing.”
Tracking the dietary habits of over 100,000 U.S. adults for 30 years, the researchers found that diets rich in fruits, vegetables, whole grains, nuts, legumes, unsaturated fats, and low-fat dairy were linked to a higher likelihood of aging healthily. Conversely, diets high in trans fats, sodium, sugary beverages, and red or processed meats were associated with poorer health outcomes. Only 9.3% of participants experienced what was defined as healthy ageing—living beyond 70 free of chronic disease and maintaining physical, mental, and cognitive health.
The study also identified the Alternative Healthy Eating Index as the most strongly correlated diet for healthy ageing. This diet emphasizes a variety of plant-based foods and lean protein sources, recommending at least five servings of vegetables daily, an additional serving of leafy greens, daily servings of plant proteins, and weekly fish consumption.
Dr. Anne-Julie Tessier, co-author of the study and professor at the University of Montreal, highlighted the broader implications for public health policy. While dietary guidelines traditionally focus on disease prevention, Tessier believes they should also promote healthy ageing as a long-term goal.
The Australian Diet: A Worsening Trend
While the global wellness industry thrives, recent studies indicate a concerning decline in dietary habits, particularly in Australia. The CSIRO’s latest research warns that by 2030, Australians’ diets are expected to worsen, with an 18% rise in consumption of ultra-processed foods and sugary drinks, and a 10% decrease in fruit intake. Although vegetable consumption remains steady, it still falls short of national recommendations.
The CSIRO’s predictive modeling of nine years’ worth of data from over 275,000 Australians suggests drastic changes are necessary to meet the ambitious nutrition targets outlined in Australia’s National Preventive Health Strategy. These goals include consuming two servings of fruit and five servings of vegetables daily and reducing discretionary foods to less than 20% of total energy intake.
Dr. Gilly Hendrie, co-author of the CSIRO study, called the findings an “early warning system” to reverse these trends, especially as young adults aged 18-30 were the only group to increase vegetable consumption—though their intake of discretionary foods remained high.
The Importance of Early Education
Experts argue that the solution lies in early education, with Professor Luigi Fontana of the University of Sydney emphasizing the need to teach young people not just what to eat, but why certain foods are beneficial for long-term health. Fontana advocates for integrating nutrition education into school curricula alongside core subjects like math and science, focusing on how diet affects aging and disease prevention.
Additionally, Fontana calls for healthcare systems to shift their focus from managing chronic diseases to emphasizing prevention, while also ensuring that nutritious food is accessible and affordable for all. Dr. Hendrie adds that improving the availability of fresh produce will make it easier for families to make healthier food choices.
It’s Never Too Late to Improve Your Diet
Although the findings suggest a societal trend toward poorer dietary habits, experts agree that it’s never too late to adopt healthier eating habits. Small, gradual changes can lead to significant health benefits. A study from 2017, involving mostly participants over 60, showed that simple dietary adjustments reduced mortality by 8%, with a 7-15% decrease in heart disease-related deaths.
Dr. Hendrie recommends increasing fruit and vegetable consumption while cutting back on discretionary foods. With consistent effort, a diet aimed at healthy ageing doesn’t have to be prohibitively expensive
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