As 2026 kicks off with a wave of "future-proof your health" messaging, new research offers practical, food-first evidence on what eating for healthy aging can look like.
In an 18-week randomized crossover feeding trial in adults 65 and older, participants following two different plant-forward dietary patterns lost weight while maintaining key markers of functional independence, grip strength and chair-rise performance, alongside improvements in multiple biomarkers tied to physical and cognitive aging.1*
The peer-reviewed study , published in Current Developments in Nutrition, evaluated two plant-forward menus aligned with U.S. dietary guidance: one pattern included minimally processed pork (e.g., lean, roasted pork loin) as the primary protein at lunch and dinner, and the other emphasized minimally processed lentils and other pulses.
Both diets were designed to be comparable in overall calories, macronutrients and diet quality, allowing researchers to examine whether protein source within an overall healthy dietary pattern influenced markers of aging.
"Maintaining strength, mobility, and metabolic health is central to aging well and diet is a modifiable lever," said Moul Dey, PhD, professor in the School of Health and Human Sciences at South Dakota State University and the study's corresponding author.
"In this controlled feeding trial, older adults saw weight loss while preserving grip strength and chair-rise performance, and we observed favorable shifts in several metabolic and neuroactive markers linked to aging," she adds. Importantly, the researchers suggest that familiar foods like minimally processed lean pork can fit within a plant-forward dietary pattern while still supporting markers associated with healthy aging.
Key findings
In the study, 36 older adults completed both diet phases. Researchers tracked metabolic markers, body composition, and functional measures of strength and mobility. They also explored blood biomarkers related to nutrition and neurotransmitter pathways.
Across both plant-forward dietary patterns, the study found:
Weight loss with preserved function: Participants lost weight over the intervention while maintaining grip strength and chair-rise performance, two measures associated with independence in daily life.
Metabolic improvements: Fasting insulin decreased across both dietary phases.
Differences worth noting: Compared with baseline, researchers observed a significant increase in an estimate of insulin sensitivity after the pork-containing phase. Separately, when comparing the end of each diet phase, HDL ("good") cholesterol was higher after the pork phase than after the lentil phase.
Biomarkers linked to brain health: Neuroactive metabolites and bioactive amino acids shifted in directions the researchers characterized as mostly favorable after both interventions.
The study did not add an exercise training program as part of the intervention, offering insight into the potential of diet quality and protein patterns alone to support healthy-aging markers in a real-world, older-adult population.
Why this matters for "future-proofing" health
Aging is often discussed in terms of big outcomes, heart disease, diabetes, and cognitive decline, but day-to-day quality of life is also driven by maintainable inputs: food routines, protein choices, and diet quality. This research adds controlled-feeding evidence to a growing body of work suggesting that plant-forward eating patterns can be flexible and that minimally processed animal proteins, like pork, can have a place alongside plant proteins, depending on preferences and cultural eating habits.
"This is the kind of dietary direction and evidence people are looking for in January; actionable, realistic, and grounded in whole foods," said Kristen Hicks-Roof PhD, RDN, LDN, FAND, FNAP, Director of Human Nutrition at the National Pork Board. "Healthy aging isn't just about living longer, it's about staying strong, independent, and sharp. This study shows that a plant-forward plate can include minimally processed pork as a high-quality protein option, while still supporting meaningful markers of health in older adults."
Practical takeaways for a plant-forward, healthy-aging plate
While individuals' needs vary, the study's menus reflect a consistent theme: prioritize overall diet quality and nutrient density, then choose protein sources that fit your preferences and lifestyle:
Build meals around vegetables, fruits, whole grains, and legumes
Include high-quality protein at meals (like fresh, lean animal proteins)
Focus on minimally processed foods and balanced meals you can stick with
Sample pork-focused menu items used in the study
Fajita bowl (pork, bell pepper, onion, quinoa, corn, spinach)
Maple chipotle bowl (pork, brown rice, spinach, maple syrup, butternut squash, brussels sprouts)
Enchilada spaghetti squash (pork, olive, squash, pepper, onion, cheddar cheese, corn)
Butternut squash risotto (pork, arborio rice, butternut squash, spinach, onion), steamed broccoli
Lo mein (pork, whole grain linguine, green pea, bell pepper, onion, broccoli, green beans, mushroom, carrot, corn)
Pesto pita (pork, bell pepper, zucchini, onion, basil pesto, whole wheat pita)
Stew (pork, bell pepper, carrot, cauliflower, tomato, corn) + stir-fried green peas
About the study
The research was a randomized controlled crossover feeding trial (participants completed both diet patterns at different times). Outcomes included cardiovascular markers, nutrition- and neurotransmitter-related measures, body composition, and functional fitness tests.
*This research was funded by the National Pork Board.
1. Vaezi S, de Vargas OB, Weidauer L, Freeling JL, Dey M. Effects of minimally processed red meat within a plant-forward diet on biomarkers of physical and cognitive aging: A randomized controlled crossover feeding trial. Current Developments in Nutrition. Published online December 10, 2025. doi.org/10.1016/j.cdnut.2025.107615.
About the National Pork Board
