Eat for Your Age - It’s Not What You Think
- Nicole Devine
- Jun 22
- 3 min read
We’ve all heard it: “You are what you eat.” But what does that really mean?
In the 80s and 90s, I didn’t give it much thought—Matt and I ate what we wanted, when we wanted. Food was comfort, celebration, convenience. And we ate well… maybe a little too well. It wasn’t until a doctor looked Matt in the eye and said he was playing Russian Roulette with his health that I started paying attention—not just to what we ate, but to why it mattered.
That was the moment everything shifted.
We weren’t fueling our lives. We were feeding our habits.And trust me: those are two very different things.
Since then, I’ve spent years diving deep into what nutrition really means. And here’s what I’ve learned—what worked for you in your 20s? It probably won’t serve you in your 40s. And what nourishes you at 50 needs rethinking at 70. The way your body processes food, the nutrients it craves, the rhythm of your digestion—it all evolves.
But here’s the truth no one’s saying loud enough: It’s never too early—or too late—to start eating for the body you’re in.
Why Nutrition Needs to Change with Age
Aging changes everything—your metabolism, hormones, appetite, even your gut bacteria. And no, it’s not about doing everything right. It’s about paying attention, being kind to yourself, and choosing what serves you now.
Here’s what shifts over time:
Metabolism slows: Your body burns fewer calories.
Muscle mass drops: You need more protein, not less.
Digestive changes: Nutrient absorption becomes trickier.
Bone density declines: Calcium + Vitamin D become non-negotiables.
Hormones shift: Especially post-menopause or andropause.
Disease risk increases: And prevention starts in the kitchen.
This doesn’t mean panic. It means power.Because once you understand your body, you can actually start working with it.
Smart Nutrition Shifts by Age Group
30s–40s: Laying a Strong Foundation
Focus on: Whole foods, fiber, healthy fats, lean proteins.
Why it matters: You’re setting the tone for the next 40 years. This is when you start preventing the stuff that “suddenly shows up” in your 50s. Think of this as the building phase—support your metabolism, protect your bones, and stabilize energy.
Simple Shifts:
Add more leafy greens, legumes, and whole grains.
Limit ultra-processed foods.
Hydrate well (yes, water matters more than you think).
50s–60s: Supporting Hormonal & Heart Health
Focus on: Heart-healthy fats, phytoestrogens (like flaxseed & soy), calcium-rich foods, and consistent protein intake.
Why it matters: Menopause and andropause impact your bones, brain, and cardiovascular health. This is the time to protect what’s most important—your strength, your heart, your mood, your mind.
Simple Shifts:
Add strength training and boost protein to maintain muscle.
Prioritize omega-3s (think salmon, walnuts, chia seeds).
Reduce sodium to keep blood pressure in check.
70s and Beyond: Maintaining Strength & Independence
Focus on: Easy-to-digest proteins, B12, calcium, vitamin D, hydration.
Why it matters: Appetite and thirst often decline. But your body still needs nutrients—sometimes more than ever. Now’s the time to simplify meals, stay consistent, and nourish with intention.
Simple Shifts:
Eat smaller, nutrient-dense meals.
Consider supplements (talk to a provider).
Choose soft proteins, drink water often, and don’t skip meals.
Lifelong Strategies for Nutrition that Works
No matter your age, here’s what works at every stage:
Listen to your body: Cravings, fatigue, or digestion issues are data.
Keep meals colorful: More variety = more nutrients.
Adjust portions, not nourishment: Your needs shift—honour that.
Stay active: Movement fuels digestion, strength, and appetite.
Talk to someone who gets it: A certified coach or dietitian can help you personalize your plan.
Aging gracefully isn’t about rules. It’s about evolution and embracing change with curiosity, confidence, and compassion.
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