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I realise many of you reading aren’t focused on ageing well, but the basic idea that dietary choices now, resonate into the future, is relevant to us all.

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I have a not-so-secret interest in nutrition.

I came by it in a way I don’t recommend: spending my 20s and 30s making a whole bunch of dodgy food choices that mostly left me feeling unwell (go me!). On the upside, that mess sparked a lasting curiousity. These days I dabble in the topic and follow a few solid nutrition voices on social media.

It was through one of those (Viva Longevity) that I found a recent Nature Medicine study tracking over 100,000 people for 30 years. The question: How does what we eat in midlife affect how well we age?

 

What counted as “healthy ageing”?

Participants had to survive past 70 and, by 2016, still tick all these boxes:

• No 11 major chronic diseases (like cancer, diabetes, stroke, cardiovascular disease).

• Intact cognitive function (validated questionnaire).

• Intact physical function (SF-36).

• Good mental health (minimal depressive symptoms).

Only 9% met that full profile. Ouch. Honestly though, I shouldn’t be surprised — I’m 48 and not banking on making it to my 70s in mint condition (some of you health students will probably be providing my care).

 

The good news

Those who ate along certain healthy dietary patterns had much better odds of ageing well — up to 86% better.

The researchers looked at eight patterns (Mediterranean, DASH, MIND, plant-based, etc.) by matching participants’ food-frequency questionnaires against known diet templates. So:

• Lots of leafy greens, berries, fish, olive oil? → MIND diet.

• Whole grains, low sodium, low-fat dairy? → DASH diet.

• Fewer inflammatory foods? → Anti-inflammatory pattern.

The top performer? The Alternative Healthy Eating Index (AHEI).

AHEI = whole grains, fruit, veg, healthy fats (nuts, seeds, olive oil), lean proteins (fish, legumes, poultry), minimal processed foods. Those who ate closest to this pattern had the highest odds of hitting their 70s with brain, body, and mood intact. Even when the bar was raised to thriving into the mid-70s, AHEI still won. The little diet that could.

 

Should you switch immediately?

Yes and no.

• The AHEI approach seems like a strong foundation — balanced, broad, not extreme.

• But no single diet is a guarantee.

• And any major changes should be made with a GP or dietitian.

• That said, most of us could stand to eat more fruit, veg, legumes, whole grains, and healthy fats.

 

Food specifics

The researchers also drilled down into individual foods. I wrangled the findings (with AI’s help) into three buckets:

Eat more: fruits (esp. berries), leafy greens, whole grains, nuts, legumes, olive oil, fish/seafood, tea, coffee, low-fat dairy.

Neutral/context dependent: poultry, eggs, total dairy, refined grains, fruit juice, pizza, fast/fried foods out (social eating?), cheese.

Eat less: red & processed meats, trans fats, sodium, added sugars, butter/margarine, sweets, snacks, fried foods, organ meats.

For mental health specifically, leafy greens, whole grains, legumes, berries, nuts, and low-fat dairy came out strongest. Worst offenders? Trans fats, processed meats, sodium, sugary drinks, butter/margarine.

I promptly went and made myself a salad and berry smoothie (separately that is).

 

My reflections

I’m not a dietitian. From the outside, nutrition science can feel noisy and contradictory. But I like this study because:

• I’m the exact age group it studied.

• The findings are consistent with mainstream guidelines, not fads.

• It’s based on massive, long-term data.

My personal takeaways:

• Pile on the fruit and veg.

• Prioritise whole grains and legumes.

• Choose healthy fats.

• Dial down red/processed meat.

• Limit ultra-processed foods and sugar.

Solid advice, whatever dietary “tribe” you sit in.

 

Food as investment

Another reason I think I am drawn to this study is the clear demonstration that what we do in one phase of our life, ripples through to subsequent stages.

So your food choices now, ripple into your future. Food can be either an investment in wellbeing or a recipe for illness.

In youth, it’s easy to assume your body bounces back forever. But over time, the costs add up. That doesn’t mean obsess over every bite (down that path disordered eating lies). Instead, maybe just ask:

• Could I make one or two food choices today that future me will thank me for?

• Could I build habits that support energy, cognition, and quality of life — not just appearance?

 

A note for students

If you’re a uni student in your late teens/twenties, healthy ageing might feel irrelevant. But habits form early. Think of diet like money – start early, it compounds. Eating well now fuels study, placements, social life and sets you up for later.

Some changes are easy (bye margarine). Some harder (farewell hot chips 😢). But each step compounds.

 

Final note

This blog isn’t dietary advice – it’s reflection on a huge population study. If you want to make changes, talk to a dietitian (unlike me in my 20s and 30s, who learnt the hard way).

The study doesn’t hand you a meal plan, but it does give direction. If you want to be sharp, capable, balanced, and thriving into old age, food is a pretty good place to start.

So, if this stuff interests you, read the study itself. Even if it is outside of your expertise area (as it is mine), it makes for a fascinating journey into modern nutritional science.

Oh, I couldn’t resist including the heatmap Figure from the study which shows in one spot how different food types performed. I’ve included the AI explanation that helped me understand the Figure

“It is a heatmap showing how individual foods and nutrients relate to healthy aging outcomes. It compares people in the top 10% of intake for a specific food (the highest consumers) with those in the bottom 10% (the lowest consumers), showing whether higher intake was linked to better or worse outcomes. The results are shown as odds ratios: values above 1 mean higher odds of healthy aging (coloured green), and values below 1 mean lower odds (coloured pink). This approach highlights which foods are most helpful — like leafy greens, whole grains, and berries — and which may be harmful when consumed in excess, such as trans fats, red and processed meats, or sugary drinks. The results are adjusted for lifestyle factors like BMI and smoking, helping to isolate the effect of the food itself.”

The more green the better, the more red the worse.

Some findings reinforce common sense such as eat more vegetables (green), eat less trans fat (red).

Other findings are confusing, for example, what is going on with ‘fast and fried foods’ and how did ‘wine’ do so well? (I have a few colleagues who are very happy with this result).