One of the secrets to aging well starts with the foods we put on our plate every day. A balanced diet, filled with superfoods, can help one maintain healthy cognitive function and strong bones, and even help prevent chronic disease such as heart disease and cancer. Try incorporating several (or all!) of these nutrient-packed and delicious foods into your daily diet!

Blueberries:
The juicy fruits offer fiber and antioxidant anthocyanins, which can reduce high cholesterol and high blood pressure, respectively. This is noteworthy because both conditions can increase the risk of heart disease, which tends to spike after menopause. The antioxidants and polyphenols in blueberries also may improve blood flow to the brain and enhance memory. Though tasty on their own, blueberries are versatile: toss them in salads, blend them in smoothies or fold them into baked goods.
Blueberry Cottage Cheese Smoothie (substitute blueberries for blackberries)
Baked Lemon Blueberry Donuts

Kale
Kale and other green, leafy vegetables are an important food for women in midlife and beyond, especially when it comes to bone, heart and brain health. Its high calcium and vitamin K content preserves bone density and reduces the risk of osteoporosis and fractures, which are more common after menopause. Plus, the leafy green contains antioxidants (lutein and polyphenols) that protect brain tissue by reducing inflammation and oxidative stress. Try baking kale chips for a crunchy snack or toss in a soup or salad.
Beans and Greens Soup

Greek Yogurt
Equal parts creamy and satisfying, Greek yogurt can help maintain bone strength and muscle mass as we age due to its high content of calcium and protein, respectively. Additionally, the probiotic content of Greek yogurt helps gut health. This is also beneficial for immune function, as the gut is so closely tied to the immune system. Blend Greek yogurt into smoothies, enjoy it with fruit and nuts or use it as a creamy base for dips and sauces.
Strawberry and Yogurt Bars
Cannoli Cream with Strawberries and Pistachios
Pineapple Ginger Smoothie
Peach Melba Smoothie

Flax Seeds
These tiny seeds support heart health, hormonal balance and cognitive function—all of which tend to decline over time. Flax seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may improve blood pressure, inflammation and cholesterol levels, ultimately protecting the heart. The seeds also offer vitamin E, which may protect nerve cells and preserve cognitive clarity. Your best bet is to eat ground flax seed (vs. whole), as it’s easier to digest and better absorbed by the body. You can easily add it to oatmeal, yogurt or smoothies, or mix it into baked goods like muffins.
Almond Flax Crispy Treats
Almond Butter Oat Bars
Superfood Peanut Butter
Elvis Bars
PB&J Energy Balls

Walnuts
Walnuts are high in ALA (alpha linolenic acid). In the body, ALA turns into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—two types of omega-3 fatty acids that reduce inflammation and support brain health. Use walnuts to add texture and flavor to dishes like the chicken salad recipes below or stir them into baked goods for a hearty, satisfying crunch.
Basil, Spinach and Walnut Pesto
Maple Walnut Buttermilk Smoothie
Basil Lemon Chicken Salad
Mediterranean Chicken Salad
Farro Stuffed Zucchini

Cherries
Cherries provide anthocyanins (just like blueberries) that act as an antioxidant and can reduce inflammation. They also contain melatonin, a hormone that helps control your sleep-wake cycle. While many factors can influence sleep, eating cherries (or drinking tart cherry juice) can help promote healthy sleep and regulate your circadian rhythm. Enjoy them on their own as a snack or toss frozen cherries in a smoothie. Make a trail mix with dried cherries or sprinkle on top of a salad for a sweet bite!
Dark Chocolate, Cherry and Pistachio Cups
Spiced Cherry Apple Cider
Cherry Chia Refrigerator Jam

Legumes
Legumes are a diverse group of foods encompassing beans, peas and lentils. These plant-based superfoods are loaded with fiber and protein. Eating more of them may help reduce cholesterol, decrease blood sugar levels and increase healthy gut bacteria. Their high protein content may help support muscle growth and repair, especially important as we age. A healthy side dish on their own, beans also add oomph to soups, stews and vegetable bowls. Make a healthy dip for vegetables by blending legumes with herbs and spices.
Lemon Rosemary White Bean Dip
Summertime Chili
Beans and Greens Soup 
Roasted Vegetables and Chickpea Buddha Bowl
Buffalo Hummus

Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate.