Nutrition is a key ingredient in general health and wellness, and its role only becomes more vital as we age. With boundless food ingredients and culinary combinations, it can be nearly impossible to decide which foods to eat. It gets even more confusing since your nutritional needs are different based on age, sex, weight, lifestyle, and genetic factors. But there is a quick and simple solution that anyone can follow with ease. Such as, eating in moderation, following a template, knowing which foods your body needs, and speaking with your doctor about any diet restrictions you should consider.

Simple diet template

Charming in its simplicity, this quick template can be used and adjusted by anyone—especially those watching their health like seniors, athletes, and fitness enthusiasts.

First meal

  • Citrus fruit
  • Coffee or tea without added sugar
  • Eggs with diced turmeric and paprika
  • Oatmeal with milk (or almond milk), local honey, cinnamon, and slivered almonds

Second meal

  • Berries
  • White meat with diced garlic, turmeric, and paprika
  • Vegetables
  • Dark chocolate
  • (Sweet) potato with cinnamon or olive oil

Third meal

  • Fatty fish (your choice of spices)
  • Vegetables
  • Yogurt or cottage cheese

Don’t forget to ask your doctor if there are any restrictions on your diet, and make sure to show him or her this meal plan before starting it to see if it’s right for you. There are no recommendations I can give on the quantity of food you eat each meal—you may have one egg or six eggs, one square of dark chocolate or the whole bar, it all depends on your dietary needs. If you’re not an expert on counting calories or macronutrients, then don’t fret. Just eat until you feel content and then stop—it doesn’t need to be complicated.

Foods you should adopt

These are some more specific recommendations of which foods you should try and get the most of, as well as any supplements that may improve health and longevity.

  • Dark chocolate: shown to improve memory, focus, and metabolism, dark chocolate is certainly a smart food to incorporate in your diet.
  • Grapefruit: low in calories but high in antioxidants, grapefruit is a delicious citrus fruit.
  • Garlic: aside from its immune-boosting and blood pressure lowering abilities, it also tastes delicious.
  • Walnuts: providing a vegetable source of DHA and even more immune-boosting greatness, walnuts are perhaps the healthiest, and certainly most nutritiously gainful nut.
  • Honey: an anti-inflammatory super-food, honey can ease digestive symptoms, help fight off the cold, and improve your cholesterol.

Supplements are a bit trickier since volumetric needs vary depending on age, sex, and weight. However, a general recommendation would be to ask your doctor about dosing or to follow the FDA’s daily recommended value.

  • Berberine: effective at regulating blood-glucose, and currently being used as an alternative type 2 diabetes medicine, berberine is a supplement worth consideration.
  • Calcium: vital for memory, bone, heart, and nerve health, calcium can be found in dark green vegetables and milk as well as in capsule form.
  • CBD oils: from the cannabis sativa plant, CBD can reduce risk of Alzheimer’s, relieve arthritis, and help with weight regulation.
  • Vitamin D: Most people are deficient in vitamin D, and it probably has the most benefits of anything else on this list—so it’s extremely important that you either spend several hours in the sun each day or take a daily supplement.

Note that the template and food recommendations are merely a general guideline anyone can easily follow. There’s no reason you can’t sway from the diet now and again to eat out with your family or for celebration.