Eat Well, Live Strong: Nutrition Tips to Thrive at Every Age

Diet and exercise are the foundation of a vibrant, healthy life — but as you age, your body’s needs evolve. The good news? A few simple tweaks to what you eat (and how you move) can make all the difference in how energized, strong, and balanced you feel every day.

Bump Up Your Calcium

Your bones are living tissue — they need care and nourishment to stay strong. Getting enough calcium helps protect against osteoporosis and fractures as you age.

Aim for three servings of calcium-rich foods each day, such as:

• Dark leafy greens

• Salmon or sardines

• Fortified cereals

• Milk or plant-based alternatives

If you struggle to get enough calcium through food, consider a supplement that includes vitamin D, which helps your body absorb calcium effectively.

Get More Fiber

Fiber is your digestive system’s best friend — and it does far more than keep things regular. It helps manage blood sugar, supports heart health, and lowers cholesterol.

Load up on:

• Fresh fruits and vegetables

• Whole-grain breads and cereals

• Beans, lentils, and peas

Women should aim for about 21 grams per day, and men around 30 grams.

Boost Your Protein

Protein is essential for maintaining muscle, especially as you age. It supports strength, metabolism, and recovery — all vital for staying active and independent.

Great protein sources include:

• Lean meats, poultry, and fish

• Low-fat dairy or yogurt

• Beans, lentils, and tofu

Women need roughly 46 grams a day, while men need about 56 grams.

Cut the Salt

Too much sodium can raise your blood pressure and increase your risk of heart disease. The fix is simple — eat fresh, whole foods and flavor your meals with herbs, spices, and citrus instead of salt.

Small changes here can have a big impact on your heart health.

And Don’t Forget to Move!

Nutrition and movement work hand in hand — one fuels your body, the other keeps it strong. Regular activity helps maintain muscle, balance, and energy, and supports everything from heart health to mood.

Ready to Start Feeling Your Best?

Healthy eating doesn’t have to feel complicated — and you don’t have to do it alone.

Join my free 2-week online group training, where you’ll learn how to build sustainable habits, eat for energy, and move with confidence — no matter your age or fitness level.

It’s quick and easy to join at christinethehealthcoach.com. You’ll get daily motivation, expert guidance, and a supportive community cheering you on every step of the way.

Because the best time to invest in your health is today.

Your Health Coach, Christine!