By Carefor Health & Community Services

If you’re in your 50s or 60s, you’ve probably started to notice that your body doesn’t bounce back quite like it used to. You might feel a little stiffer in the mornings, recover more slowly from a cold, or find that a few extra pounds are harder to shed. According to Susan Snitynsky, a registered dietitian with Carefor Health & Community Services in Ottawa, these changes are normal—but they’re also a wake-up call.

“The choices you make in your 50s will determine how well you live in your 70s and beyond,” says Snitynsky. “You can’t change everything, but you can absolutely set yourself up for a healthier version of yourself down the road.”

1. Keep Moving — Mobility Is Everything

Before talking about food, Snitynsky starts with movement. “Mobility is huge,” she says. “You don’t have to run marathons, but you should move every single day. If you don’t use it, you lose it—and that affects everything, including nutrition.” Staying active helps preserve muscle, maintain appetite, and support digestion as you age.

2. Eat Out Less — It’s More Important Than You Think

Snitynsky says one of the biggest health pitfalls she sees is how often people eat out. “We go out way too much,” she explains. “Even grabbing a coffee or snack adds up. When you eat out, you’re eating food that’s jam-packed with calories, fat, salt, and sugar—and not much volume or nutrition.”

She explains that fullness is based on volume, not calories. “You can eat a small, high-calorie meal and still feel hungry an hour later. That’s how people gain weight without realizing it.”

In today’s environment, she adds, maintaining a healthy weight is hard work. “We live in a world designed to make us gain weight. You have to go out of your way not to.”

3. Choose Whole, Less Processed Foods

Another key piece of advice: reduce processed foods. “Ask yourself, how many steps did this food go through before it reached my plate?” says Snitynsky. “Processing usually removes water, fibre, and nutrients—and adds salt, fat, and sugar.”

That doesn’t mean you have to give up convenience entirely. “Some packaged foods, like certain protein bars, are fine,” she says. “But in general, the fewer ingredients and the shorter the shelf life, the better.”

4. Eat More Plants — Without Going Full Vegan

Snitynsky has been plant-based for 20 years, but she doesn’t expect everyone to be. “You don’t have to go vegan,” she says, “but your plate should lean more toward plant foods.”

That means more beans, lentils, chickpeas, tofu, whole grains like bulgur and barley, and plenty of fruits and vegetables. “People are scared of tofu or think carbs are bad, but the problem isn’t healthy carbs—it’s the refined, processed ones. Whole grains and plant proteins are amazing for your heart, digestion, and longevity.”

5. Make Conscious, Not “Moderate,” Choices

Many people rely on the idea of “everything in moderation,” but Snitynsky isn’t a fan. “If you eat everything, that’s not moderation,” she laughs. “Planned indulgences are fine but be intentional. Don’t let food culture—which constantly pushes us to eat—make the decisions for you.”

6. Start Now, Not Later

Snitynsky often works with older adults living with chronic conditions like COPD, heart disease, or diabetes. “By the time people reach their 70s or 80s, a lot of damage is already done,” she says. “That’s why your 50s and 60s are so important. This is when the outcomes of past choices start to show up—but it’s also when you can still change your trajectory.” Her final message is simple: “It’s never too late to start eating better, but the sooner you start, the better—not just in longevity, but in energy, mobility, and independence.”