Longevity has become a popular topic in recent years, as people search for ways to add years to their lives. With March being National Nutrition Month, it makes it the perfect time to look at the food we eat, specifically those that may be able to add to longevity, as well as a few things that should be avoided. The good news is that eating for longevity doesn’t have to be difficult or time-consuming, nor does it need to be tasteless.

“This is a topic I’m very passionate about both professionally and personally,” said Jennifer Scherer, registered dietitian nutritionist, medical exercise specialist, certified personal trainer, master-level Pilates instructor and owner of Fredericksburg Fitness Studio. “As a registered dietitian and studio owner working largely with adults over 50, I see every day how returning to simple, minimally processed foods can dramatically improve health span, not just lifespan.”

While people may want to live longer, living healthily during those years is imperative. According to an editorial in the Journal of Nutrition, Health & Aging, we have shifted our focus from “living longer” to “living better for a longer time,” which is aging healthier. The piece reports that nutrition is a core lifestyle factor that has been shown to play a role in all intrinsic capacity, therefore contributing to health longevity.

In a study published in 2025 in the Journal of Internal Medicine, researchers stated that combining a healthy diet with other lifestyle factors could extend disease-free life expectancies by 8-10 years. They estimate that worldwide, there are 11 million premature deaths annually that are attributed to unhealthy diet factors, such as high sodium and trans-fat, and low fruits, vegetables, nuts, and omega-3 fatty acids. Their report finds that if people adhere to all five of their recommended low-risk factors, it could potentially prolong life by 14 years for females and 12 years for males. The low-risk factors include never smoking, maintaining a normal weight, doing at least 30 minutes per day of moderate to vigorous physical activity, moderate alcohol intake, and eating a high quality diet.

Millions of people are searching for the keys to longevity. They find some of the answers in studying the Blue Zones, where people in the world live the longest, by reading the research, and by passing down age-old secrets of the past. While searching for the keys to longevity may seem complicated, the foods that are believed to add years to one’s life are anything but.

Rather than one “superfood,” longevity research consistently points to dietary patterns built around whole foods with very few ingredients. Some standouts to make a priority in a longevity diet include:

• Leafy greens (spinach, arugula, kale): Rich in folate, magnesium, and polyphenols that reduce inflammation and support vascular health—key predictors of aging well.
• Berries: High in anthocyanins, which are linked to improved cognitive aging and reduced oxidative stress.
• Legumes (beans, lentils, chickpeas): A cornerstone in every Blue Zone region. They provide fiber for gut health, plant protein for metabolic stability, and help regulate blood sugar and cholesterol.
• Nuts (especially walnuts and almonds): Associated with reduced cardiovascular risk and improved satiety; they deliver healthy fats that support cellular integrity.
• Olive oil: A primary fat source in long-lived populations; its monounsaturated fats and polyphenols support heart and brain health.
• Fermented foods (yogurt, kefir, sauerkraut): Help maintain a diverse microbiome, which we now understand plays a major role in immunity, inflammation control, and even mood regulation.
• Simply prepared whole grains (oats, quinoa, farro): Provide steady energy and fiber that supports metabolic resilience as we age.

“What’s encouraging is that longevity nutrition is not about restriction or perfection,” added Scherer. “It’s about building meals around foods that your great-grandmother would recognize: vegetables, fruits, beans, nuts, intact grains, and thoughtfully sourced proteins.”

While there’s a lot of focus placed on what one should add to their diet for longevity, there are also a few things that should be largely avoided. It’s less about fearing individual ingredients and more about recognizing that many additives signal a food that is far removed from its original form. Research also shows that some of them damage the gut microbiome. Some of these ingredients to be mindful about include:

• Emulsifiers (such as polysorbate 80, carboxymethylcellulose): Emerging research suggests they may disrupt the gut lining and microbiome balance.
• Artificial sweeteners in large amounts: Can alter gut bacteria and may increase cravings or dysregulated appetite in some individuals.
• Excess sodium preservatives: Strongly linked to hypertension and cardiovascular strain over time.
• Highly refined seed oils used in ultra-processed foods: Often consumed in quantities far beyond what the body would naturally encounter, contributing to chronic inflammation.

As Scherer points out, healthy eating supports longevity through three main mechanisms, which include inflammation control, metabolic stability, and gut health. Whole foods contain antioxidants and phytonutrients that quiet the chronic, low-grade inflammation associated with aging and disease. Fiber, protein, and healthy fats regulate blood sugar and insulin, reducing risk for diabetes, heart disease, and cognitive decline. A diverse microbiome—fed by minimally processed foods—plays a central role in immunity, nutrient absorption, and even how we age at the cellular level.

At Fredericksburg Fitness Studio, clients work with a registered dietitian nutritionist and experienced movement professionals to develop personalized, realistic plans. Services are offered both in person and virtually and include comprehensive assessments of medical history, nutrition habits, movement patterns, and lifestyle factors. We provide virtual nutrition therapy, medical nutrition therapy, and tailored meal planning through EatLove Pro—delivering scalable support with built-in accountability at every level.

The boutique studio also offers semi-private and private training focused on Pilates, strength training, mobility, fall prevention, and medical exercise. With two Fredericksburg locations, the studio provides a highly personalized environment, luxury amenities, and expert instruction across reformer, chair, tower, CoreAlign, and master-level Pilates equipment. Fredericksburg Fitness Studio is proud to be a Medicare provider.

In addition, Jennifer Scherer and her husband, Jeff Smith, co-host the Fitness & Finance Radio podcast, which explores the intersection of physical wellness and financial planning for retirement, highlighting how long-term health impacts long-term financial security. To learn more about Fredericksburg Fitness Studio, visit https://www.fburgfitness.com. To listen to Fitness & Finance Radio, visit https://fitnessfinancepro.com.