Let’s be real: by the time we hit 70, we’ve earned the right to ignore fads and nonsense. But if you want to be part of the elite group of women who are thriving in their 70s — not just surviving — then it’s time to make sure your plate is doing some of the heavy lifting. How can a simple diet help us live longer, fuller lives?
Research shows that healthy women over 70 share one key habit: a simple, plant-forward, nutrient-rich diet. No counting macros. No trendy restrictions. Just smart, intentional eating that fuels a long, strong, joyful life. Let’s dive into this simple diet full of fiber, antioxidants, protein, and healthy fats for a holistic way to preserve your body and brain.
The Foundation: A Mediterranean Twist
Think of this as the Elegant Mediterranean Diet — the version designed for women who’ve lived enough to know that good taste and good health go hand-in-hand.
Here’s what to load up on to thrive after 70:
Colorful Veggies – Every Single Day
Vegetables are an important part of any diet, especially spinach, kale, tomatoes, peppers, and sweet potatoes. These are rich in antioxidants and fiber, supporting everything from skin elasticity to gut health.
Beans, Lentils, and Chickpeas – 3x per week
They’re packed with plant protein, iron, and fiber, which is great for energy and digestion.
Wild-Caught Fish – 2x per week
Omega-3s are a must for anyone seeking longevity. They support brain health, joint support, and heart protection. Healthy women over 70 prioritize foods like salmon, sardines, and trout.
Whole Grains – in moderation
Forget white bread and sugary carbs. Aim to get your carbohydrates from whole grains like quinoa, oats, barley, and brown rice. These foods give you sustained energy without blood sugar spikes.
Olive Oil – Your daily fat
Cold-pressed, extra virgin olive oil isn’t just delicious — it’s anti-inflammatory and heart-healthy. Avoid getting fats from butter and other less-healthy sources.
Berries and Citrus – Regularly
These antioxidant powerhouses help fight inflammation and improve circulation. Plus, you can always throw them into a smoothie, a bowl of Greek yoghurt, or as a side or dessert to any meal.
Water – With a pinch of minerals
Of course, hydration is key for your skin, organ function, and overall health and well-being. Try adding a bit of sea salt or a squeeze of lemon to help restore trace minerals, which become especially important as we age.
What to Limit (But Not Obsess Over)
- Ultra-processed foods: If it comes in a crinkly bag and has a 3-year shelf life, it’s probably not doing your cells any favors.
- Refined sugar: An occasional treat? Absolutely. A daily habit? Maybe not.
- Red meat and dairy: Some is fine — but think of them as supporting players, not the stars of your meals.
A Day in the Life of the Elite 70+ Diet
Breakfast:
Greek yogurt with chia seeds, blueberries, walnuts, and a drizzle of honey
Lunch:
Mixed greens with grilled salmon, olive oil dressing, roasted sweet potatoes
Snack:
Hummus with sliced cucumber and carrots
Dinner:
Lentil stew with tomatoes, herbs, and a slice of crusty whole-grain bread
Evening Treat:
A square of 70% dark chocolate and a cup of chamomile tea
The Bottom Line
You don’t need to juice celery, skip meals, or pretend cauliflower is pizza. The secret to aging with strength and sparkle lies in a simple, nourishing routine. Add in daily movement (walking counts!), sleep, connection, and laughter. Remember, you’re not just getting older. You’re becoming extraordinary.
Read More:
How Well Are You Aging? This One-Minute Test Might Tell You
5 Best Anti-Inflammatory Diets
Why Skipping Breakfast Can Stress Out Your Body — Especially After 50
