Disclaimer: The information provided in this article does not constitute medical advice. We recommend readers to consult their general practitioners before implementing any dietary changes.

As we age, the quest for longevity becomes more than just a wishful thought—it becomes a goal we actively pursue.

With the right lifestyle choices, particularly in our diet, we can significantly influence our health span, the period of life spent in good health.

Precision medicine expert Dr Florence Comite, who specialises in healthy ageing, shared five diet tips that could be the key to unlocking a longer, healthier life.


Minimise ultra-processed foods for optimal health

Dr Comite emphasised that while no food group is inherently wrong, ultra-processed foods (UPFs) can harm your health.

These foods—typically made with ingredients and methods you wouldn't usually use at home—are linked to a higher risk of health conditions such as cancer, obesity, and even early death.

While dietitians suggest that we don't need to eliminate UPFs---as some can be affordable sources of nutrients---limiting their consumption is crucial.

Instead, focus on whole foods that provide a wealth of nutrients without the added sugars, salts, and preservatives found in UPFs.


Embrace the Mediterranean-style diet

The Mediterranean diet, which is less of a strict diet and more of a heart-healthy eating plan, is highly recommended by Dr Comite.

A high intake of fruits, vegetables, legumes, olive oil, and lean proteins such as fatty fish and chicken characterises this diet. It's low in processed foods and red meat and even allows for the occasional glass of red wine.

The Mediterranean diet has been associated with a reduced risk of heart disease, improved brain health, and a longer lifespan.


Prioritise protein to preserve muscle mass

Ageing is often accompanied by a loss of muscle mass, which can start early on.

Dr Comite advised that every meal and snack should have a source of protein.

This helps maintain muscle mass and keeps you feeling full throughout the day.

The recommended daily protein intake is 0.36 grams per pound of body weight, but those looking to build muscle or lose weight might aim for 0.7 grams.

Incorporating protein-rich foods like eggs, cottage cheese, nuts, and yoghurt can help you meet these goals.

Balance your meals for steady energy

Balanced meals that include protein, fibre, and healthy fats can help your body release glucose more slowly, preventing the energy crashes that often follow high-sugar meals.

Dr Comite suggested that this combination of nutrients helps you feel satisfied and stabilises blood sugar and insulin levels, keeping you energised and focused.

Simple adjustments like adding cheese to bread can transform a meal and make it more balanced.


Eat according to your needs, not according to fad diets

Finally, Dr Comite warned against getting caught up in fad diets or the eating habits of others, as bodies may have different needs and preferences.

Some thrive on eating small amounts frequently, while others do better with three square meals or intermittent fasting.

It's essential to listen to your body and find a routine that suits you without forcing yourself into dietary patterns that don't feel right.

By following these five diet tips, you can take control of your health and potentially live a longer, more vibrant life.

Remember, it's not just about adding years to your life, but life to your years.

Let's raise a glass (of red wine, perhaps) to a future of health and happiness.

Have you tried any of the tips Dr Comite recommended? Share your thoughts and experiences with these dietary tips in the comments below.