Staying healthy while ageing doesn’t have to be difficult. Making simple diet changes can ensure bodies function to the best of their ability.

One of the easiest ways to improve overall health is to incorporate ‘superfoods’ into your diet. But what exactly is a superfood?

Superfoods are nutrient dense foods, filled with antioxidants and vitamins. Contrary to popular belief, it isn’t necessary to go to speciality stores to find these types of foods, in fact your local supermarket is stocked full of them.

Charlene Grosse, an accredited practising dietitian, fills us in on how we can incorporate these nutrient dense foods into our diets.


Salmon is an easy to cook, moist fish, that can be prepared in a variety of ways, be it smoked, poached, raw or grilled. Not only is it an easy meal option, it’s also a good source omega-3. Omega-3 fats help to prevent and treat heart disease, and can also help with inflammatory diseases.

These tiny berries pack a big bunch. They may be small but they are filled with antioxidants. Antioxidants are thought to help boost memory and brain function as we get older. They can also help to protect and ensure we maintain healthy vision. Don’t be put off by the price of fresh blueberries – cheaper frozen and tinned versions are equal in terms of nutritional value.

Lentils are a strong source of fibre, which helps keep bowel movements regular. They are also a source of zinc which enables wounds to heal quickly. Lentils are easy to incorporate into meals such as soups or salads. If you get bored of them, try an alternative like chickpeas or kidney beans.

The benefits of eating herbs are often overlooked as we use them in such small quantities, but if we compare them weight for weight to other fruit and vegetables they are actually very nutritionally dense. Basil and parsley are high in vitamin C, while rosemary and thyme are another source of antioxidants. Add herbs to meals in order to increase both the flavour and the nutritional value.

Yoghurt is a source of protein and calcium, which help to maintain muscle mass and strong bones. With age comes a loss of appetite, so conquer this by making a smoothie with yoghurt, milk, fruit and ice. This is a quick, easy and delicious way to fuel our bodies with essential nutrients. It’s a great option for anyone that struggles to get the recommended daily intake of fruit and calcium.
Dark chocolate

It’s important to satisfy our desire to have sweet foods, so next time you are hit with a sweet craving opt for a good quality dark chocolate with a high cocoa content. Dark chocolate is a source of antioxidants, and it’s rich taste means people are less likely to over indulge.