Reviewed by Dietitian Alyssa Pike, RDN
Photographer: Jen Causey. EatingWell design.
Key Points
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While genetics matter, how we age is impacted by what we eat too.
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Dietitians recommend Salmon-Stuffed Avocados as the top lunch to help you live longer.
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This lunch helps combat inflammation, protects your brain and supports muscle maintenance.
Most of us want to maintain our energy, mental sharpness and physical strength as we age. While genetics play a role in how we feel in our golden years, the food we put on our plates every day can impact how we age as well. It’s not just about adding years to your life, but adding life to your years.
So, what should you be eating midday to support healthy aging and longevity? We spoke with registered dietitians to find the ultimate anti-aging meal. The consensus points to a powerhouse combination of healthy fats, lean proteins and fiber, that is easy to prepare to boot. Specifically, Salmon-Stuffed Avocados take the crown as the best lunch for healthy aging. This meal isn’t just delicious; it is a strategic nutritional choice, especially WHEN consumed alongside an overall balanced and healthy diet and lifestyle. And these are the reasons why.
It May Help Combat Chronic Inflammation
One of the most significant barriers to healthy aging is chronic inflammation. Unlike acute inflammation, which heals a cut or fights a virus, chronic inflammation simmers in the background, damaging healthy cells, tissues and organs over time. This process is often referred to as “inflammaging,” and it is linked to many age-related conditions, from heart disease to arthritis.
One of the star ingredients in this lunch, salmon, is one of the most potent weapons we have against this silent threat, thanks in part to its rich omega-3 fatty acid content. “Omega-3 fatty acids are great for combating chronic inflammation, which is a major propeller of aging and disease related to aging,” per Carrie Gabriel MS, RDN.
By incorporating a lunch rich in these essential fatty acids, you are actively “cooling down” inflammation in the body. The specific omega-3s found in salmon (EPA and DHA) work to inhibit the production of substances that cause inflammation.
It Serves as Shield for Your Brain
As we age, supporting your brain becomes increasingly important. The brain is largely made of fat, and it requires a steady supply of specific fats (particularly omega-3 fatty acids) to repair and build cell membranes. These cell membranes are essential for communication between neurons.
Once again, the salmon in this stuffed avocado dish delivers exactly what your brain craves. “Salmon is rich in omega-3 fatty acids (especially DHA), which help protect brain cells and support memory and cognitive function as we age,” per Juliana Crimi, MHSc, RD.
DHA, or docosahexaenoic acid, is critical for maintaining the structure and function of your brain. When you pair this with the antioxidant properties found in the other ingredients, like the vitamin E-containing avocado, you create a meal that truly supports mental longevity.
The Healthy Fats Supercharge Nutrient Absorption
You might have heard the phrase, “You are what you eat.” However, a more accurate statement might be, “You are what you absorb.” This is where the avocado vessel becomes the hero of the dish.
Many key vitamins, specifically vitamins A, D, E and K, are fat-soluble. This means they require dietary fat to be broken down and absorbed by the body. “Avocado adds healthy fats that help your body absorb these nutrients efficiently,” per Crimi. By stuffing the salmon salad into an avocado, you are ensuring that you are getting the maximum benefit from every bite. It creates a synergy where the ingredients work better together than they would apart. Providing this “helper fat” ensures your cells get the nourishment they need.
It Prioritizes Muscle Maintenance
One of the most common yet often ignored aspects of aging is sarcopenia, or the gradual loss of muscle mass and strength. After the age of 30, muscle mass decreases approximately 3% to 8% per decade if we aren’t proactive about it. Maintaining muscle isn’t just about looking toned; it’s essential for many factors, including supporting bone health.
To fight this muscle loss, we need high-quality (or complete) protein in our diets, which contain all nine amino acids that our bodies need but can’t produce. This lunch recipe packs a double punch of this type of protein. “The salmon and Greek yogurt provide high-quality protein that helps maintain muscle mass and strength as you age,” per Crimi.
Plus, eating a protein-rich lunch helps stabilize your blood sugar, keeps you full until dinner and ensures your body has the building blocks it needs to stay strong and resilient against falls or injuries, Bonus? The Greek yogurt provides live and active cultures, which supports gut health, another factor that supports healthy aging.
Other Healthy Aging Tips
While Salmon-Stuffed Avocados are an excellent dietary choice, a holistic approach to aging involves a few other lifestyle habits.
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Prioritize quality sleep: Getting enough restful sleep each night is crucial for cellular repair, memory retention and overall vitality. Aim for seven to nine hours to help your body recover and function at its best.
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Embrace resistance training. Pair your high-protein lunch with regular strength exercises, like lifting weights or using resistance bands, to further combat muscle loss and support bone density.
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Focus on fiber. Ensure your other meals are rich in fiber from vegetables, fruits and legumes to support digestion and heart health, which can become a concern over time.
Our Expert Take
Healthy aging doesn’t have to require a complex regimen of expensive supplements or restrictive dieting. Often, the most profound changes come from simple, delicious swaps in your daily routine, and Salmon-Stuffed Avocados represent the perfect intersection of flavor and function.
This meal offers a targeted approach to longevity by combatting inflammation, supporting brain health, enhancing nutrient absorption and helping to preserve muscle mass. It is approachable, easy to prepare and backed by nutritional science. What more could you ask for? Next time you are wondering what to make for lunch, skip the fast food sandwich and opt for this vibrant, nutrient-dense meal. Your future self will thank you.
Read the original article on EatingWell