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8 Healthy Eating Habits That Help Me Age Well at 74

Post by: KATHY SKINNER in aging, healthy eating
Healthy eating has been part of my lifestyle for 47 years, beginning with a single choice during my first pregnancy—trading in nutrient-poor iceberg lettuce for leafy greens. That small swap sparked a lifelong journey to make every bite count.

And here’s what I’ve learned: You’re never too old to start eating better. Many of my clients begin in midlife and notice powerful changes in their energy, skin, weight, and overall health.

I’m not here to overwhelm you with a complete lifestyle overhaul. Instead, I want to share what works for me and encourage you to pick one or two habits to start. Small steps can lead to lasting transformation.

Here are the Healthy Eating Habits I Stick To:

 1. Drink More Water Our bodies are 60–70% water. I aim to drink half my body weight in ounces daily. It boosts digestion, skin health, and energy levels. (Struggling with water intake? Check out my blog on easy ways to increase your water habits.)


2. Limit Alcohol and Sodas I enjoy the occasional glass of wine, but soda is off the menu. Why? Soda’s phosphates are not bone-friendly—something I pay close attention to as an older woman.

 3. Eat More Protein (From a Variety of Sources) Lean meats, fish, eggs, legumes, and shakes. I aim for 90g of protein a day to support muscle mass, energy, and metabolism—especially important with intermittent fasting in my routine.  Learn more in this blog post.



 4. Choose High-Fiber Foods I shoot for 30–35g daily. Whole grains, legumes, and vegetables help keep cholesterol in check and keep you feeling fuller, longer. Check out this blog to find out why you will want to eat fiber.


5. Eat the Rainbow (Daily!) I load up on colorful fruits and vegetables to ensure a wide variety of vitamins, minerals, and plant compounds.


 6. Snack Smart: Whole Grains, Nuts, & Seeds Nuts and seeds are a go-to snack for me—especially paired with fruit. Get the recipe for one of my favorite healthy and easy smart snacks.


7. Use Healthy Oils & Fats I cook with olive or avocado oil and use virgin coconut oil for baking.


 8. Avoid Refined & Processed Foods I batch cook healthy meals from scratch to save time, money, and my health. Refined sugar is one of the top things I avoid—it’s been linked to inflammation, disease, and even skin aging.




Final Tip: 
Start simple. Choose one or two habits you’re not already doing and begin there. You don’t need to change everything overnight.

🌿 Curious about the other habits that support my health and energy at 74? 
📌 And don’t forget to subscribe!

Blessings for Health, Joy & Laughter,
Kathy

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