You don’t need a diet with a catchy name or a strict rulebook to stay lean, energized, and healthy into your 60s and beyond.
What you do need is a smart, consistent way of eating that fuels your brain, protects your heart, and supports your metabolism and energy levels every single day.
The truth is, it’s not about perfection.
It’s about the everyday choices that build a strong, disease-resistant body over time.
Here’s foods to focus on that should be on your plate daily:
🌿 Vegetables
Aim for five servings a day. Yes—five.
Especially green leafy ones like spinach, kale, and arugula.
These nutrient powerhouses help reduce the risk of diabetes and support overall vitality.
Bonus tip: rotate your greens regularly to get a variety of nutrients. (And no, fries and white potatoes don’t count here.)
🍓 Fruit
Four servings a day might sound like a lot, but whole fruits (not juice!) are linked to lower rates of heart disease and certain cancers.
Eat the fiber-rich real thing—berries, apples, oranges—because juicing spikes blood sugar fast, and that’s not helping anyone’s health.
🌾 Whole Grains
Think oats, quinoa, barley, and brown rice.
Five to six servings daily are linked to lower risks of heart disease, diabetes, and even colorectal cancer.
Refined grains?
They don’t offer the same benefits, and they’re more likely to feed inflammation and chronic disease.
🥜 Nuts, Legumes & Plant-Based Proteins
One serving a day of almonds, walnuts, beans, lentils, or tofu gives you blood-sugar-friendly, heart-healthy fuel.
These aren’t just filler foods—they’re your secret weapons for long-term wellness.
🐟 Fish
Fatty fish like salmon and sardines are full of Omega-3s, which can help reduce your risk of heart disease and even lower inflammation that contributes to diabetes.
However, it’s hard to combat inflammation with just food alone. Even with a diet that is clean, supplements are a great way to be sure you’re getting enough.
Which is why I recommend this one if you’re serious about aging strong and feeling your best.
🫒 Healthy Fats
Use olive oil raw, and cook with avocado oil (it handles heat better).
Some olive oils are not what they say the are and have little to no flavor.
My favorite mainstays in my kitchen is Ava Jane’s Avocado Oil. And, Kasandrino’s Olive Oils and spices. Not only do I love the purity and flavor of these two oils, they make great gifts for healthy food loving chefs!
Both support heart and metabolic health—especially when they replace processed or saturated fats.
Forget the diet name, or new trends. Focus on what you’re missing, not what you are not “allowed” to eat. This will help you stay focused on optimizing your health and wellness goals for a lifetime, not just to lose weight.
Choose foods that nourish and protect your body—consistently—and your future self will thank you.
Sent with Love,
Coach Dawn
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