Healthy eating tips with Bold trainer and certified nutritionist Meli Kirkwood

Written by Alicia Estrada, Bold's head trainer

Healthy eating is an essential part of maintaining a healthy lifestyle at any age, but many people don’t know where to start. As Bold’s head trainer, I often hear from members who want to know what they should and shouldn’t be eating. While everyone’s needs are different, some foods support your health more than others. Making small, intentional changes to your diet can go a long way, boosting energy, supporting weight management, and improving physical performance, among other benefits.

I sat down with Bold trainer and board-certified nutritionist Meli Kirkwood to discuss the importance of eating and avoiding certain foods, as well as how to incorporate changes into daily eating habits.

Why does healthy eating matter as we age?

As we age, our bodies naturally go through changes that can affect everything from muscle strength and memory to sleep and digestion. Research shows that maintaining a healthy weight and nourishing our bodies with the right foods can help prevent or slow many common age-related conditions like type 2 diabetes, osteoporosis, heart disease, and even cognitive decline. Specific nutrition strategies have been shown to help treat or manage certain conditions. And since our calorie needs tend to change as we get older, making every bite count becomes even more critical. Eating well isn’t just about living longer — it’s about staying strong, sharp, and independent for the long haul.

What to eat & why

Fruits: Nature’s sweet defense

Fruits are vibrant, naturally sweet foods, such as berries, oranges, and apples. They're packed with antioxidants and vitamins that combat oxidative stress, support immune function, and promote skin health. Regular consumption is linked to reduced risks of chronic diseases and cognitive decline.

Easy ways to enjoy:

Top your morning oatmeal with fresh berries.
Snack on apple slices with a dab of peanut butter.
Add a banana to your smoothie for a natural sweetness.

Vegetables: Colorful powerhouses

Vegetables include leafy greens, cruciferous veggies like broccoli, and root vegetables such as carrots. Rich in fiber, vitamins, and minerals, they support digestive health, bone strength, and reduce inflammation. Veggies play a crucial role in maintaining overall vitality as we age.

Easy ways to enjoy:

Add spinach to your scrambled eggs.
Roast a medley of vegetables for a hearty side dish.
Include a side salad with your lunch or dinner.

Whole Grains: Lasting energy sources

Whole grains, such as oats, quinoa, and brown rice, retain all parts of the grain kernel, offering a greater nutritional value than refined grains. They provide essential fiber, B vitamins, and antioxidants, which support heart health, stable blood sugar levels, and satiety.

Easy ways to enjoy:

Start your day with a bowl of oatmeal topped with fruit.
Use quinoa as a base for veggie stir-fries.
Choose whole-grain bread for your sandwiches.

What to avoid & why

Sugary drinks & snacks

Sodas, sweetened teas, fruit juices with added sugar, pastries, cookies, and candy all fall into this category. These foods and drinks spike blood sugar, contribute to inflammation and weight gain, and increase the risk of conditions like type 2 diabetes and heart disease. Plus, they don’t keep you full for long, which can lead to overeating.

Tips to cut back:

Swap soda for sparkling water with lemon or a splash of 100% juice.
Choose fruit for a sweet fix—try fresh berries or a banana with cinnamon.
Keep healthy snacks on hand, such as nuts, plain yogurt with fruit, or rice cakes with almond butter.

Salty foods

This includes processed meats (like deli turkey or bacon), canned soups, frozen meals, and salty snacks like chips and crackers. Too much sodium can raise blood pressure and increase the risk of heart disease and stroke, especially as we become more sensitive to salt with age.

Tips to reduce salt:

Look for “low sodium” labels on canned goods or soups.
Flavor meals with herbs, lemon, garlic, or spices instead of salt.
Cook more meals at home—restaurant and packaged foods are often the saltiest.

Other tips for healthy eating as you get older

Make it colorful and fun!

Aim for variety. Research shows that eating a wide range of plant-based foods, such as fruits, vegetables, herbs, nuts, and whole grains, can reduce inflammation and may help delay or lower the risk of cognitive decline and dementia. A colorful plate also feeds your gut microbiome, which plays a significant role in brain health, digestion, and immunity.

Want to make it fun? Try the “30-plant challenge”: Aim to include 30 (or even 50!) different plant-based foods in your meals each week. It might sound like a lot, but small swaps add up, like trying a new type of bean, adding seeds to a salad, or using fresh herbs in your cooking. It’s like a game, and your brain and body will love the variety!