Key Points:
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Your diet and overall lifestyle play a key role in your health across your lifespan.
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Omega-3 fatty acids, antioxidants, fiber, vitamins and minerals support healthy aging.
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Some of these convenient and affordable healthy-aging staples are likely on your pantry shelves.
Pantry food items can make meal prep and planning more convenient, cost-effective and nutritious (when you have the right ingredients). What you eat regularly has a significant impact on your health. Qianzhi Jiang, RD, Ph.D., says, “A nutrient-dense eating plan that emphasizes plant-based food sources is associated with lower mortality and healthier longevity.”
Dietary choices directly and indirectly impact your quality of life. “Good nutrition supports continued energy, mood, digestion and sleep quality—all things that contribute to a better quality of life, especially as we age,” says Amy Shapiro, M.S., RD, CDN.
Eating for longevity means choosing foods that improve your lifespan and your “health span.” Jiang says, “As a health expert, I look at years spent in good health and with a high quality of life.”
We have a certain level of control over our health as we age, which can be very empowering. Maggie Moon, M.S., RD, says, “About 75% of our health span is determined by our lifestyle choices, not our genetics.” Try not to be overwhelmed by this and instead focus on starting small; a few tweaks to your pantry might be just the right place to get started.
Read on to learn about these dietitians’ top 11 pantry items and other important lifestyle tips for increasing the length and quality of your life.
1. Walnuts
Perhaps it’s not a coincidence that walnuts are shaped like mini brains. “Studies have linked regular walnut consumption with lower inflammation and better cognitive aging,” says Shapiro.
Moon adds, “A clinical trial found that eating one to two handfuls of walnuts a day may slow cognitive decline for older adults, especially those with limited access to healthy foods.” Moon also says that eating walnuts in midlife may help stave off early brain changes that lead to Alzheimer’s disease.
Start your day with Trail Mix Energy Bites made with black beans, walnuts and dates.
2. Seaweed
Jiang always stocks seaweed in her pantry for snacks or cooking. “Low in calories, but packed with fiber, vitamins, minerals, phytochemicals and polysaccharides, seaweeds can assist in lowering the risk of diabetes and cardiovascular disease,” she says.
Moon notes that seaweed is a vegetarian option for consuming omega-3s: “Those omega-3s are anti-inflammatory and literally part of the structure of healthy brain cells that face greater challenges as we get older.”
3. Canned or Dried Beans
Beans contain a variety of health-boosting nutrients, including plant-based protein, fiber and vitamins and minerals. They also contain polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties.
“Canned or dried beans (like black beans, chickpeas or lentils) are packed with fiber, plant protein and minerals like magnesium and potassium. Beans are a staple in areas like the Blue Zones; they help regulate blood sugar and support a healthy gut,” says Shapiro.,
Snack on carrots or whole-grain crackers with this easy homemade Garlic Hummus. Or try this One-Pot Lentils & Rice with Spinach for a simple weeknight meal.
4. Extra-Virgin Olive Oil
Extra-virgin olive oil is a key ingredient in the Mediterranean diet. It is naturally rich in monounsaturated fat and polyphenols. Shapiro notes, “The combination of healthy fat and polyphenols supports healthy cholesterol levels and reduces inflammation.” The Food and Drug Administration supports eating 1.5 tablespoons (20 grams) of olive oil each day to help reduce the risk of coronary heart disease.
Roast vegetables with extra-virgin olive oil or make a simple Citrus Vinaigrette that can be used to marinate protein or as a salad dressing.
5. Chia Seeds
Chia seeds are a plant-based source of omega-3 fatty acids and soluble fiber. “Clinical trials suggest eating chia seeds improves high cholesterol and high blood pressure, both of which contribute to accelerated signs of aging in midlife and older adulthood,” says Moon.
We love this Blueberry Almond Chia Pudding.
6. Prunes
Prunes contain essential nutrients for keeping bones strong, including vitamin K, boron, calcium, magnesium and phenolic compounds. Moon says, “Prunes provide several nutrients that build strong bones, which is especially important for mobility and independence later in life; they have fiber and gut microbial byproducts that help bones absorb calcium.” In addition, the fiber in prunes can support regular bowel movements and contribute to digestive health, notes Shapiro.
7. Nutritional Yeast
A plant-based source of vitamin B12, nutritional yeast adds a natural cheesy flavor without added fat or sodium. Having low levels of B12 can accelerate cellular aging, and higher rates of deficiency are seen among older people. Shapiro recommends adding nutritional yeast to popcorn, salad dressings and grains as a replacement for foods high in saturated fat like cheese.
8. Green Tea
Sharing conversation with a cup of tea is a nice way to connect with friends. Drinking tea can serve as a great tool for relaxing, too. But it is not just the act of drinking; green tea contains nutrients that can reduce stress and support cognitive health. Moon says, “Green tea provides bioactives known to promote blood flow to the part of the brain that helps us manage stress. It also has a blend of caffeine and L-theanine to help the brain stay alert but calm.”
9. Herbs & Spices
Small but mighty, herbs and spices add flavor and color to any meal. We love turmeric and parsley for their components which support brain and heart health. Moon says, “Turmeric’s active ingredient, curcumin, is part of the brain’s cleanup crew, sweeping away extra protein clumps that may lead to cognitive decline. Turmeric is associated with reduced cortisol and increased brain-derived neurotrophic factor, which may be how it supports learning and memory.”
Moon also notes that consuming parsley as part of an overall healthy eating plan can provide flavonoids that are associated with a decrease in risk of stroke, a common contributing factor to cognitive decline.
Find your favorite turmeric recipes: 20 Turmeric Recipes for an Anti-inflammatory Boost
10. Tinned Fish
Tinned fish are packed with omega-3 fatty acids, essential fatty acids that play a role in reducing inflammation and supporting brain health. “Eating tinned fish once a week checks off one of the MIND diet guidelines, which overall has been associated with a 53% reduced risk of Alzheimer’s and a 7.5-year younger brain, as well as a slowdown in cognitive decline with aging.”,
Shapiro notes that smaller fish, such as sardines, contain calcium in the bones. Calcium is an important nutrient for aging as it supports bone health. She also loves them for their convenience, cost and powerful anti-inflammatory properties. Incorporate tinned fish into your salads, sandwiches or grains for a versatile, filling and nutrient-dense meal.
We are loving this Greek Salad with Sardines and this simple Sardines on Crackers.
11. Whole Grains
The USDA Dietary Guidelines recommend that at least half of the grains you consume daily be whole grains. Whole grains contain vitamins, minerals and fiber. Shapiro’s favorites are oats, quinoa and farro: “These provide fiber for gut health, B vitamins for energy, and steady-release carbohydrates to stabilize blood sugar and support long-term metabolic health.”
Never tried farro or quinoa? Give this Beet, Mandarin and Farro Salad a try, or these Quinoa Stuffed Peppers.
Other Tips for Increasing Longevity
In addition to a nutritious diet, “A healthy lifestyle can help extend your lifespan by 8 to 10 years,” says Jiang. Daily movement is incredibly important for preserving lean body mass, bone health and balance. As we age, having strong muscles and bones can prevent falls. Shapiro says, “Include regular movement and activity into your day. Especially walking, strength training and mobility work, which support muscle mass, heart health and mental well-being.”
Social connection can prevent loneliness and is another important lifestyle habit that can improve and increase your health span. “Prioritize connection and relationships. Strong social bonds and a sense of purpose are shown to promote longevity,” says Shapiro.
Stress management, sleeping well, not smoking and limiting alcohol are other strategies to living a longer and healthier life.
The Bottom Line
“Longevity refers to living a long life and enjoying quality of life throughout your years, including good health, independence and vitality. It is not just about adding years to your life, but adding life to your years,” says Shapiro.
Get started by stocking your pantry with easy-to-use, convenient and affordable ingredients. Consuming pantry items that are rich in fiber, antioxidants and omega-3 fatty acids can contribute to overall health. Other beneficial strategies include daily movement, social connection, quality sleep and finding ways to manage stress.
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