What to eat at 50+ for a long, healthy life

ARTICLE

1 April 2025

3 min read

Food is fuel, so what happens when we fill our bodies with the not-so-good stuff? Former Iron Man Guy Leech explores the power of food for longevity and how our diet can influence how well we age.

My relationship with food has improved with age. Like most of us, I wasn’t too concerned with what I ate when I was young, but as I’ve gotten older, I realised that this anything-goes mentality when it comes to nutrition wasn’t doing me—or my health—any favours.

Now 60, I understand that what we eat can mean the difference between ageing well or not aging well. It might seem like a lofty goal, but with small, consistent changes to your diet, you can feel as good as you did at 20—or when you felt at your best.

Ingredients for a long life

Go for wholefoods: A rich source of nutrients and fibre to support brain health, lower cholesterol, and reduce the risk of cancer and disease.
Minimise sugar: Too much of the sweet stuff is bad for your weight, heart, and overall health. Opting for natural sweeteners like honey or monk fruit can help satisfy cravings without spiking your blood sugar.
Up your fruit and veg: Packed with essential vitamins, minerals, fibre, and antioxidants, eating a diverse range of plants can help protect against chronic diseases, maintain healthy digestion, and support cognitive function.
Prioritise protein: Given that we lose muscle as we age, protein is essential for maintaining our muscle mass and strength.
Restrict alcohol: We become more sensitive to alcohol’s effects as we age. From poor sleep quality to weight gain, and increased risk of chronic conditions like cancer—even falls—it’s important to drink smart.

My 5 weekly staples

Whatever the week, you can always find me stocking up on these goodies to keep me full and energised:

Avocados: A great source of healthy fats that you can incorporate into meals or enjoy as a snack.
Fruit and nuts: The perfect snack (in moderation) — full of protein and fibre and easy to take with you on the go.
Coffee: Can’t start the day without it.
Tuna: Packed with protein, omega-3 fatty acids, and vitamin D. I grill a tuna steak at least twice a week.
Fruit: Great as a snack, dessert, or a source of fibre, nutrients, and minerals. What’s not to love?

How to make healthy eating part of your everyday life

Plan your week: Spend time once a week planning your meals and shopping list, so you’re not left scrambling at the last minute and reaching for something you might regret later.
Skip the processed foods: Keeping your house full of processed sugary treats is a surefire way to eat them. Not buying them in the first place guarantees you won’t.
Pack your food: Whether you’re working in the office or running errands, packing your meals saves you time and money, and ensures you’re fuelling your body with the nutrients it needs.
Portion control: Ensuring you’re not under or overeating is key to both weight management and overall health. If this is something you struggle with, consulting a doctor can help.

Our body might feel the effects of that greasy pizza, but it also benefits from a vibrant veggie stir-fry. While we shouldn’t quit the sweet and cheesy altogether, it’s important to be aware and make a conscious effort to eat as well as we can, for as long as we can.

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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