What we eat throughout life can influence how we feel as we grow older. Research has increasingly linked plant-rich eating patterns, full of vegetables, fruit, whole grains, legumes, nuts and seeds, with better health in later life.

Here’s what we know, and how to enjoy more plants in a way that suits you.

What research suggests

Many studies have found that people who eat more plant foods tend to have a lower risk of conditions such as heart disease and type 2 diabetes. Some regions where people often live long lives, sometimes called Blue Zones, have traditional diets rich in plants.

Most of this research is observational, meaning it shows links rather than proving cause and effect. Lifestyle, community, activity and genetics all play a part too. But the overall picture suggests that plant-rich eating is a helpful choice for many people.

Plant-based doesn’t have to mean vegan

You don’t need to give up animal foods to benefit from eating more plants. Many plant-rich diets, like the Mediterranean diet, include some fish, dairy, eggs or meat. The key is making plants the star of your plate.

What a plant-rich day might look like

  • Breakfast: oats with fruit and seeds.
  • Lunch: a bean and vegetable soup with whole-grain bread.
  • Snack: a handful of nuts and an apple.
  • Dinner: a vegetable curry with lentils and brown rice.

Simple ways to start

  • Add an extra vegetable to each meal.
  • Try a meat-free day each week.
  • Swap refined grains for whole grains.
  • Keep nuts, seeds and fruit on hand for snacks.
  • Explore recipes from cuisines that celebrate plants.

A note of care

If you’re older, pregnant or managing a health condition, make changes gradually, and if you already follow a special eating plan, keep to it and let this fit around it.

How little is enough

Add one extra serving of vegetables or legumes to your day this week. Every plant on your plate counts.

For more, read 15 plant-based protein sources never to ignore.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.