What, exactly, DO the fittest over-70s actually eat? We'll tell you

In the chase to slow down aging, 3 in 4 Americans now buy supplements, peptides and longevity plans, in a market worth $31bn.

To find what actually works with minimum investment, Maria AbiHanna, CEO and nutritionist at Food Label Maker, went through the published routines, diets and recipes of the fittest over-70s public figures in fitness, who all started the health journey in their 50s or later.

Here are the four diet tricks that pay off at 70, and the cases analyzed behind them:

This Almond-Butter Banana Dessert Slows 2 Kinds of Aging

Almond butter has 9g of fat and 89mg of magnesium, which lowers the blood pressure that stiffens your arteries with age. Add a banana and it gives you 420mg of potassium without the sugar spike, so the combination lowers your blood pressure and sugar at once, the two things that age you fastest.

Case Analyzed: Tom Rauscher started powerlifting in his late 70s, and deadlifts twice his bodyweight at 79. He eats exactly this combo after every lunch.

Eating 10 Egg Whites Before 1PM Builds Long-Lasting Muscle 

Egg whites have 36g of protein and 0 fat per 10, which protects the muscle you start losing at 30 for just 170 calories. Eat them at breakfast rather than dinner and the same protein can help build 25% more muscles as you age. 

Case Analyzed: Ernestine Shepherd never trained until 56. At 90 she was a Guinness record bodybuilder, and eats 10 egg whites before her 10-mile run at 3am.

Making Biohackers Favorite Nutty Pudding for Healthy Heart 

Macadamias, walnuts, chia, flaxseed, cocoa and berries are 6 of the 13 ingredients in the viral biohacker's Nutty Pudding, with 43g of nuts a bowl. That is roughly the amount that dropped cholesterol in a 5-week trial, making it a top snack choice for healthy aging. 

Case Analyzed: Bryan Johnson, a biohacker with 3M followers, spends a reported $2m a year trying to reverse his age, eating this mix every day.

Having Porridge Every Morning Lowers Your “Inflammatory Age” 

Oats have 13g of protein and 4g of beta-glucan per 100g, which lowers the inflammation that ages your body. Eat 3g of that fibre a day and your inflammatory age can drop in 2 weeks, according to some studies.

Case Analyzed: Mike Fremont at 104 still runs 5 mile routes, holds world records set at 88 and 90, and chooses oats as breakfast  every morning.

Commenting on the findings, Maria AbiHanna from Food Label Maker told That's Food and Drink: "None of this is a prescription. These 4 contradict each other. Fremont eats no meat at all, Ernestine eats chicken and 10 egg whites, Rauscher has a deli sandwich and chocolate most nights.  What they share is that each one learned what the science says, tried it, and paid attention to what their own body did with it. Then they did that every day for 20 years. Every food here has a downside for someone, so get your bloods read before you copy any of it."

To learn more about Food Label Maker please visit them at https://foodlabelmaker.com

What is Food Label Maker? It's Your All-in-One Nutrition Labeling Software for the UK.

Automatically generate nutrition tables, ingredient lists, allergens, and traffic light labels that meet UK FSA rules. Simple, accurate, reliable.

That's Food and Drink would like to thank Food Label Maker for their help with this feature.

Celebrating International Day of Older Persons with Food and Drinks

Every year on 1st October, we celebrate the International Day of Older Persons – a moment to recognise the contributions, wisdom, and presence of older members of our families and communities. 

It’s also an opportunity to pause and think about how we can make their lives brighter, healthier, and more enjoyable. 

And what better way to do that than by gathering around a table with carefully chosen food and drinks?

Whether you’re hosting a small family tea, organising a community lunch, or simply treating an older friend to their favourite snack, thoughtful choices in what you serve can make all the difference.

Thoughtful Drinks for Older Guests

Hydration is especially important as we age, so drinks should be plentiful, enjoyable, and easy to digest. Consider:

Herbal and fruit teas – Chamomile, peppermint, or berry blends are gentle on the stomach and caffeine-free.

Classic black tea – Many older people cherish their daily cuppa; offer decaffeinated options for those sensitive to caffeine.

Fruit-infused water – Adding slices of orange, cucumber, or berries makes plain water more appealing and refreshing.

Milk-based drinks – Warm milk with a dash of nutmeg or cocoa provides calcium and a comforting touch.

Low-sugar smoothies – Blend banana, yoghurt, and a handful of berries for a nutrient-rich option that’s easy to sip.

Food That Brings Comfort and Nutrition

Meals and snacks for older people should balance familiar flavours with nutritional value and ease of eating. Some ideas include:

Soft sandwiches – Wholemeal bread filled with egg mayo, salmon paste, or cream cheese and cucumber.

Hearty soups – Vegetable, chicken, or lentil soup served with soft rolls are warming and nourishing.

Traditional puddings – Rice pudding, bread-and-butter pudding, or stewed fruit with custard often spark fond memories.

Finger foods – Mini quiches, cheese cubes, sliced fruit, or oatcakes are easy for social gatherings.

Healthy bakes – Muffins made with oats, banana, or apple give a sweet treat without being too heavy.

Community Celebrations

If you’re marking the day in a community centre, church hall, or social club, why not create a themed afternoon tea? A spread of sandwiches, scones with jam, and a pot of tea can make the occasion feel special while being accessible for everyone.

You might also consider:

Recipe sharing – Invite older guests to bring or suggest recipes they’ve loved for decades, and prepare them together.

Cooking demonstrations – Show easy, nutritious meals designed with older appetites in mind.

Storytelling over supper – Encourage conversation about favourite family meals or food traditions.

More Than a Meal

Food is more than just fuel – it’s about connection. Celebrating the International Day of Older Persons with shared meals helps combat loneliness, honours tradition, and reminds older people that they are valued members of our families and communities.

So, whether you’re pouring a comforting cup of tea, cooking up a pot of soup, or sitting down to enjoy a slice of homemade cake, remember that the time and thought you put into these moments matters as much as the food itself.