What I Eat and Why

It’s my birthday, but I am giving you a gift. Today, I’m sharing what I eat about 90% of the time. There are valid reasons for all these selections. It isn’t all about convenience or taste. I enjoy all the items shown in this post and took all these photos in my kitchen using our groceries. My goal is optimum health and high energy. I am 68, 5’5″ tall, and weighed 136 pounds this morning. My body fat is at 27% (25% BMI is average.)

In 2011, we stopped eating foods manufactured in factories. I know from experience that ultra-processed foods make us fat and unwell. After you make that change, fresh vegetables, seeds, raw nuts, some fruits, and minimal animal products will change your body and health.

I continue to eat some unsalted real butter, plain yogurt, goat cheese, wild-caught fish such as salmon, and sardines. I rarely (maybe four times a year) have beef, pork, or chicken, but I choose the highest quality available when I do. I also have a boiled egg on my salad almost daily. Boiled eggs are a low-calorie, nutrient-dense food. They’re an excellent source of high-quality protein and rich in B vitamins, zinc, calcium, and other essential nutrients and antioxidants like choline, lutein, and zeaxanthin.

Quantity is also a problem for most Americans. We don’t need three big meals every day anymore because, in most cases, we are not laboring in the fields all day and don’t even walk very much. Two small healthy meals a day are enough for most of us. I rarely eat anything after 3 pm.


Bone broth contains collagen and many other minerals and nutrients that help improve the health of hair, skin, and nails. Read more about the benefits of bone broth here. I’ve been enjoying a cup of broth after a cup of coffee first thing in the morning for a few months. (This is not a sponsored post.)

Where do you get protein?

Green peas and other organic fruits and vegetables are always in my freezer. I buy only organic (because I prefer food that has not been sprayed with toxins) and read the label to ensure nothing is added. In the winter months, fresh organic produce in my area is tasteless because it has traveled many miles and was harvested too early. The frozen organic produce was picked at its peak and frozen immediately, so it has a better taste and more nutrients. Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. I still try to buy leafy organic greens even in the winter months. For example, two cups of raw spinach contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Dark leafy greens such as kale, spinach, Swish chard, and arugula are rich in antioxidants, high in vitamins A, C, E, and K, and many B vitamins, including folate. They are also a wondrous source of fiber, iron, magnesium, potassium, and calcium. Almost every meal starts with a bed of leafy greens. I only use good olive oil here and vinegar here or here as dressing, never those creamy bottled concoctions.

I add some or all of the items pictured below to the bed of greens.

Bell peppers are high in vitamins A and C, which can help boost your immune system and reduce the risk of disease. Cucumbers contain antioxidants that help protect cells from damage and reduce inflammation. Radishes are high in fiber, which can help keep you regular and nourish the gut microbiome. Olives are rich in iron, calcium, copper, and vitamin A, which support overall health. Iron helps transport oxygen, calcium helps maintain strong bones and teeth, copper is essential for healthy nerves and immune function, and vitamin A supports vision and immunity.

Hummus is a versatile ingredient and a good source of fiber, along with vitamins and minerals like manganese, copper, folate, and iron. Celery is an excellent source of dietary fiber, which can help with regular bowel movements. Cherry tomatoes are high in potassium, which can help lower blood pressure and reduce stress on the heart.

Citrus fruits and berries contain vitamin C and also boost collagen production. I look forward to red grapefruit season every fall and winter.

I sprinkle some nutritional yeast (more plant-based protein) on everything from salads to soup to yogurt parfaits. I have a cup of water with about a tablespoon of raw apple cider every afternoon. Apple cider vinegar (ACV) has several potential health benefits, including blood sugar regulation: ACV’s acetic acid can slow down the digestion of carbohydrates and reduce blood sugar spikes. Consuming ACV before bed can also help reduce fasting blood sugar levels and may help lower cholesterol levels when consumed daily. It contains natural probiotics, which can help boost the amount of healthy bacteria in your gut.

Nuts and seeds are good sources of protein, healthy fats, fiber, vitamins, and minerals. They also regulate body weight as their fats are not fully absorbed, and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. I always look for raw and organic seeds and nuts.

Seeds and nuts provide minerals and fat and boost collagen in skin and hair. Pumpkin seeds, sunflower seeds, and flax seeds are pictured. Always grind flax seeds before use.

Hemp seeds have many health benefits. They help maintain blood pressure, improve heart and brain health, manage skin conditions and inflammation, improve gut health, and regulate the immune system.

When combined with a whole grain, lentils provide the same quality protein as meat! Lentils are a good source of protein. A ½ cup serving of cooked lentils provides about 12 grams of protein.

I eat smoked salmon and sardines because they contain Omega-3s, which reduce inflammation and promote blood flow to the skin and joints. Sardines are a good source of omega-3 fatty acids, which can help lower the risk of heart disease. A Harvard study found that eating one to two servings of sardines per week can reduce the risk of heart disease by more than one-third.
Sardines contain calcium, which helps keep bones strong and healthy, and nutrients essential for brain function. Eating them can improve memory and cognitive performance. It is well established that eating fish regularly helps protect against developing heart disease and heart attacks. The oils in fish are unique; they have omega-3s–fatty acids not found in other foods. The omega-3s in fish improve heart function and make other conditions contributing to heart disease less dangerous.

Beans are a nutritious food that offers many health benefits. A cup of cooked beans can provide up to half your recommended fiber intake. Fiber helps with digestion and keeps you feeling full. Beans are a great source of plant-based protein, which helps build and repair body tissue. They are a rich source of iron, which is necessary for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Beans are a good source of folate, which helps with red blood cell production, and contain antioxidants that help strengthen the immune system.

Beans contain prebiotics, a type of fiber that feeds good gut bacteria. Good gut bacteria can improve digestive and overall health. They are also a good source of magnesium, which can help boost serotonin levels and reduce water retention. They are a rich source of phosphorus, high in protein and fiber but low in calories, which can help with weight loss.

Avocados are also a good source of monounsaturated fatty acids (MUFAs), healthy fats.

Sweet potatoes are high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta carotene, converted to vitamin A to support good vision and your immune system.

After meals, I enjoy one small square of dark chocolate (1/8 of the bar).

Please check with your doctor before making changes. I am not an expert on nutrition (or anything else!), but I am happy to share what has helped me maintain a healthier body since 2011. This is not a sponsored post but is presented with love from your silver sister, who wants you to be happy and healthy as long as you live.

179 Comments
  1. Happy Birthday, Susan! You are truly a gift to all of us. Taking the time to post on your birthday this valuable information for our benefit is a testament to how kind and dedicated you are as a “silver sister.” Thank you! The transformation over the years to the “rock star” you are today at 68 is simply amazing and you continue to encourage and inspire me to stay the course in my own journey. I hope you have a special day planned and wish you and Mr. Mickey – a very special part of the formula – good health and happiness. Blessings!

  2. Happy Birthday. Have a great day. I share your birthday too. I have taken the day off for a motorcycle ride into the county. Love your posts. Been a fan for over 10 years I think.

  3. Happy Birthday from another September birthday! This post has given me the boost I need to help me on my journey to healthier eating.

  4. Thank you for this, and for everything! Happiest of birthdays. I applaud your diligence with food restrictions. How did/do you deal with cravings – (grilled cheese, fresh baked bread with butter, warm chocolate brownie, ice cream!)? Food and emotions are so intertwined. Any advice?

    1. I prioritize food as fuel rather than a reward or entertainment, but don’t think that you can never have those treats again, just have them less often. I have a few bites of warm brownie and ice cream about once a month and I’m happy.

  5. Happy Birthday! I hope you have a wonderful day.
    This is very helpful and I know good food will keep us healthy as we grow older. One question is about all the fiber and beans and how to not feel bloated all the time? I know this probably doesn’t bother you anymore because you have been eating like this for quite a while. But any suggestions?
    Also thank you for all you do to help us be more healthy as we age. Also all your style suggestions are perfect for me!

  6. Thank you Susan for this guide in eating.I have history of ASHD and my doctor advised a plant based diet.So your information will help me.
    Mary

  7. Happy Birthday Susan! I hope you have a wonderful day. Thank you for all this information. A lot of what you mention, I do on a daily basis. I’ve had some health issues for the past few months, but I’m getting better and hope to be my healthy self again very soon.

  8. Thank you for such an in depth blog this morning! I am going to put your suggestion of food into practice! I’ve struggled with my weight for 50 years! Btw…..Have a HAPPY BIRTHDAY! Enjoy YOUR day!

  9. I discovered your blog MANY years ago and immediately felt a kindred spirit. I too was in the Navy (22 years Nurse Corps) and have a September birthday (16th). Thank you for all you do to help women find their best selves!
    Wishing you a blessed and happy birthday and year!!

  10. As a retired Registered Dietitian I want to thank you for this post with so much accurate and helpful nutritional information. I see entirely too much info on the internet promoting high amounts of protein. Your food choices mirror the Mediterranean and Blue Zone lifestyles and I applaud you for the improvements that you have achieved and maintained. Wishing you the happiest of birthdays with many great years ahead!

  11. Wishing you a happy day and many good times in the coming year. I always enjoy your posts detailing your food choices. You have found an excellent path to feeling vibrant and healthy in our later years. Thank you for continuing to cut out the commercial noise and focus on factual information. Have a lovely week!

  12. HAPPY BIRTHDAY ,my dear sister Susan!
    I am happy and grateful I have met you in the Internet!
    Stay happy and healthy for ever and more !

  13. Happy birthday dear susan! I follow almost the exact diet as you (I have been eating like this for the past 4-5 years) I feel healthier than I’ve felt in years (minus the occasional aches and pains as I age, lol) heart disease and strokes run in my family so I was pleasantly surprised to find recently that my calcium heart score was zero!!! Cholesterol runs high On my mother’s side of the family and mine has been higher than I (and my doctor) would like so just in the last year it has dropped 10 points following my (and your) diet..I wish you many more happy birthdays! ..

  14. A very Happy Birthday Susan. I hope you have a wonderful day.
    Thank you very much for sharing your diet with us. I eat fairly healthy but, like almost everyone else, I could do better. I am going to add some of your eating tips to my diet this week. I look forward to your next post.

  15. Happiest birthday wishes, Susan! And thank you so very much for this post. I agree with you that, as Americans, we consume too much unhealthy, processed food. Since I’ve retired two years ago, I have been able to concentrate on making my health a priority. Shopping the perimeter of the store, buying fresh, unprocessed foods, etc., and I have been able to drop 30 pounds! I look forward to your posts as they inspire me to try new things.
    Your Silver Sister in Health,
    Melissa

  16. Thank you for this post. Because of you, about 5 or so years ago, I first discovered you because of your hair and the growing out to grey. I have done the same! And then your recommendation of Eat to Live by Dr. Furhman. And then I did that. A year later, my husband had health concerns and he got on board too. We both lost weight and improved our lab work numbers. We are 67 and 68. Thank you for that gift! I have not quite learned to be as disciplined as you and need to work on that. But back to you…Happy Birthday and you look gorgeous! And thank you for all your positive inspiration. Cheers!

  17. Happy Birthday Susan . I relate to your plant based diet I enjoy all the things you have presented. I I eat Salmon every week and I adore chicken . I don’t eat lamb or pork but I do eat ground minimal fat beef ( bolognese and such)
    I very rarely eat high processed food , once in a blue moon maybe. I detest animal fat. all that grease yuk.
    . I love shell fish and tuna .
    Now the one thing I haven’t tried is Apple Cider Vinegar I always think it would give me heartburn or reflux it’s very popular and people swear by it. Do you have any sort of reflux ?
    I love fresh fruit , I have a thing about Mangos at the moment , I love them .
    I am 70 ,5ft 2ins , and weigh 140 lbs . I am a Ceylon tea addict love my cuppa , water is a great hydration boost which I always drink. My naughty side is I do enjoy naughty chocolate, but I don’t over indulge. There are far too many Obese people in the world and it’s a worrying problem .
    Well my Silver sister I hope you had Birthday Cake !
    Best wishes Pamela UK.

  18. This is quite a bit of information. Please name the top three suggestions that you feel can be easily incorporated into most diets.

    1. Stop eating fast food and most of the foods in the center of the grocery store to be much healthier. Cut back on the quantity that you consume and avoid evening meals if you want to drop a few pounds.

  19. Happy birthday Susan! Thanks for sharing your food preferences. I have changed my diet this past year to eat healthy organic Whole Foods and am seeing body changes also. Thanks again

  20. Happy Birthday, Susan! Thank you for being an inspiration and for all the information you share. God bless you and Mr. Mickey and grant you both many more happy birthdays.

  21. Fist of all, Happy Birthday!!!

    Second, thank you for the wonderful text, so much easier to understand than going through a thousand different books and computer pages. This was a gift from you to us, your followers.

    May you have a wonderful year ahead, and may you celebrate many more happy birthdays

    Best regards,
    Sonia (from Brazil)

  22. Happiest of birthdays to you, Susan! I thank you from the bottom of my heart for your gift. I certainly felt all of the love as I read your post.

  23. Thank you for this post, Susan!
    I have been making notes when you mention your diet in clothing posts, but it’s WONDERFUL to see this full report all in one place! I have already worked some of these into my daily diet and will be doing a whole lot more!
    Thank you, thank you, thank you!
    Wishing you a very happy birthday with love from a slightly older silver sister!

  24. This is a superb guide to good eating. Thank you so much, Susan, for listing it for our benefit.
    Husband and self are keen to go to the 2 meals a day regime but we live physically demanding lives some days. For example, he spent all of yesterday digging out a whole bed of 20 year old agapanthus growing in clay. He’s 72 and a half. On those days, I feel he needs a high energy, sustained release breakfast and so he has steel cut oaten porridge with seasonal organic fruit, Greek yoghurt, flaked almonds and honey. Do you think the 2 meals a day needs to be every day, or can we break out of it for the heavily energetic days with things like the above. Such energy expenditure is maybe one or two days a week for him, similar for me.
    Also, with the smoked salmon, is it wild caught? I have a moral and ethical policy re farmed fish as farmed salmon is destroying our waterways and coasts here in Australia as it did in Canada (and parts of the USA, from what I read). We eat tinned wild caught salmon and tuna to get the high value oily fish into our diets.
    I am IN AWE of your consumption of chocolate! One square? You are amazing. Chocolate is my sin, my obsession and everything bad and I will only ever eat it after I’ve recorded 11,000+ steps. Yesterday with the garden, I did 11,500 but the chocolate remained in the pantry because I knew once I started, it would be too hard to stop.
    Thank you again for the post. I’m bookmarking and we’ll use it for inspiration.
    For the record: I’m almost 73, weigh 125 lbs and am 5’3” tall and shrinking. Have no idea what my BMI is and not sure I want to know.

  25. Happy birthday Susan and thank you for this (and all) of your amazing posts. You continue to teach and inspire.
    May your years ahead be filled with joy, health, and adventure!❤️

  26. Happy birthday! I hope the year ahead is filled with excellent health and many adventures. I appreciate your gentle and informative reminder about good food choices. It’s always a challenge, especially with the holidays just around the corner, but seeing and hearing the change it’s made in your life is very motivational. I also appreciate that your posts include many classics and items that have been in your closet for awhile.

  27. Thank you so much for this information, it helps greatly, I have cooked for most of my life but now that I am on my own I am finding it hard to change gears, honestly cooking for 25 farm workers was easier then looking after just me. Your post today I am going to print out and start working from to a better future. We are the same age but a change in circumstances saw me put on 52 pounds, I am looking forward to being a healthy weight by my 70th birthday. Again thank you so much.

  28. Happy birthday to you! Thanks for gifting us with valuable detailed information. You’re so sweet to inspire us! Fondly, September Silver Sister!!!

  29. Happy Birthday, Susan! Thank you so much for all of this information. I have been looking at ways to change my diet and this is so helpful.

    I hope your day is filled with joy, good friends and love!

  30. Your eating plan is very similar if not identical to the Mediterranean Diet plan. My doctor told me it’s the best way to eat for healthy longevity. Thank you for sharing these good ideas. Happy Birthday. I am a September girl as well.

  31. My husband and I eat very similarly. I cook every meal. I do struggle with occasional sweets , but overall my husband at age 70 and I at 66 eat healthy and have excellent health! It’s nice to see you share your healthy eating habits. I am shocked at how many unhealthy restaurants people frequent. Hopefully they will realize that what they eat will make for a fulfilling life! Love your blog!!

  32. Love this list – it’s basically what I eat. I would suggest to readers to join a local CSA to get all the fresh veggies you would need.

  33. Happy birthday! And may you have a year full of joy! Thank you for all the valuable information you shared with us today.

  34. So, all this looks great. But you have left out a lot of things I eat, such as bread, and cheese and lunchmeat. how did you switch did you do it slowly, or all at once? I don’t think I could cut out cheese at all. I also eat cottage cheese for lunch with celery or crackers. and no coffee? yikes. lol. just let me know your thoughts. I think I could do a partial switch to this, but cutting out one whole meal would make me crazy

    1. I still enjoy goat cheese. I have one cup of organically grown fair trade coffee every morning.
      After a couple of weeks of not eating bread, cheese, lunchmeat, and crackers, your addiction to them will be broken. So often, what we eat is a habit, and I was determined to form better habits to improve my health. Losing weight was a nice bonus.

  35. Thank you for your healthy eating tips. I’ve not eaten sardines and would like to try them. How are you preparing them?

    And Happy Birthday, Susan! Hope your day was delightful.

  36. Happy Birthday Susan! Thank you for your gift to us. I am always pleased to see the ideas you present on a myriad of topics. Wishing you a wonderful year!

  37. Happy birthday, and thank you because you share with us what has helped you to be well all these years. From Romania, with love. ❤️

  38. Thank you for sharing, all very valuable and well thought out!
    I will print and work on daily.
    I have recently started stocking up on many of the things you listed, this will help me finish the list.
    I’ve be following you for several years and enjoy you clothes ideas and outings are always fun to review.
    All the best,

  39. Happy Birthday! Could you also share your breakfast routine? I remember seeing it last year. Thanks for these helpful hints.

    1. I have a large salad for breakfast and a few hours later I have some yogurt with fresh berries, seeds and nuts. I haven’t made the porridge in a year or so because I learned my body needed more vegetables than grains and fruit.

  40. Hi, Susan. Thank you for your post on nutrition It’s the best condensed version I have seen. My daughter is considering a vegetarian diet. I suggested pescatarian diet to her instead. Your article clearly states the reasons for following a whole food, clean diet, free of processed foods. I will send this along to her.

    I have likely followed your blog from the beginning. I have learned so much about fashion from you.
    Sincerely, Martha

  41. Thank you Susan for your generous gift to us on your birthday – a veritable gold mine of useful information.
    The obesity epidemic in both our countries clearly shows that people have no idea of the very basic truth: if you don’t give your body the nutrients it needs, it has ancient, powerful mechanisms that make you eat more to get them and if you eat more, you consume more calories than you need and gain weight. Simple. And that beige/ultra-processed/”easy” food is the problem. And that a bit of exercise is not the antidote to weight gain – my analogy is, if you want to stop a bathtub overflowing, it’s far easier and more effective to turn down the taps than widen the plughole!
    I’m very similar to you – same age, 5ft 7in, about 60kg (132 pounds), BMI 21, 25% body fat. I eat a mainly wholefood plant-based pescatarian diet, with chicken about once a month and a small (4oz) quality steak once a week (to indulge my carnivorous partner!) I have a sweet tooth that I satisfy with a square or two of 80% chocolate most days and dessert on special occasions.
    After my children, my good health is my most valued, indeed treasured asset.
    Sarah UK

  42. I have never tried a sardine. How do you suggest eating it for a first timer? I wasn’t sure if you squeeze lemon & eat or put on a salad?
    Thank you Susan!

  43. Happy birthday Susan. The proof of your diet is how naturally you look over the years. You are inspirational to us all.

  44. Wow, your gift of knowledge and experience is gratefully received.
    Some herbs grown on a window sill are also a healthy and tasty addition.
    Be well and strong – you are needed and loved!
    Carolyn

  45. How generous of you to present us with a gift on your birthday, thank you. This is so interesting; I am hoping to soon be in a better position to make changes to my diet and lifestyle. This timely gift give me a real boost of encouragement.
    I trust your birthday celebrations were as joyful as my reading of this.

  46. Happiest of birthdays to you.
    Thank you for sharing your diet.
    I have recently switched to a plant based diet, due to high cholesterol.
    I’m determined not to go down the ‘drug’ path.
    Your story confirms my decision, and I already feel much better for the change.

  47. These are excellent suggestions and I eat many of them myself. I would say be careful of chick peas (hummus) as they are heavily sprayed with chemicals. Be sure to eat organic humus, which you probably do.
    Thanks, great post.

  48. I hoped you had a nice birthday. Thank you for sharing your diet. I see the doctor October 7 and I have to do all kinds of blood work. I will implement your style of eating. Love your post.

  49. What an awesome post. I am 74 and have been eating heathy with little to no processed foods for years, but this post is very comprehensive and provides much nutritional info all in one place. Your pictures are beautiful and the info is extensive. Thank you for a taking the time and investing the research into posting such an informative post.

  50. Thank you so much and happy birthday! Your posts are always so helpful and your generosity and spirit are uplifting!

  51. What a wonderful informative post! Thank you so much for sharing your knowledge. I am trying to move away from animal products and consume mostly vegetables so your post was most helpful to me. We have started making our early dinner meal the smallest of the day but I had never considered eliminating it until now. How rewarding it must be to have a job working at home and sharing your knowledge and passion with so many. Thank you thank you, and hello to your handsome Mr Mickey!

  52. Susan
    Thank you, thank you for sharing what you eat plus all the benefits. All your nutritional facts are extremely helpful. You are the poster girl for eating right. You are beautiful inside and out.

    Sincerely,

  53. Dear Silver Sister,
    What a beautiful present of time, experience, and knowledge you have shared. You are a gem.
    Thank you, you are a blessing to all of us.

  54. Happy birthday! Thank you for always providing interesting posts. This one is particularly interesting to me. I always like to read about how someone has maintained weight loss.

  55. Thanks so much for this informative post. I lost my cousin Sue this week. She died of a heart attack at 67. Really hitting home and making me realize I need to change my eating habits. I will be 70 in February & want to be around to spoil my 4 little grandchildren.

    I hope you have a wonderful birthday.

  56. WOW, what a fully packed nutritional information blog. This one is a keeper to refer to over and over again. So much great advice for eating a healthy and nutrient packed meals.
    I truly love seafood (mostly salmon and fish) but I really don’t know how to cook them in a health way. If you have any recipes you would like to share, I would certainly appreciate them.
    Thank you for all the advice you give on “clothes” but also these wonderful food and diet type ways to keep healthy.
    Clara from Iowa

  57. Thank you Susan
    I always appreciate your willingness to share your knowledge with us. Your before & after pics are a testament how well this has worked for you.

  58. Love the post. I’m an RN and these are great guidelines. Establishing healthy eating is integral, then, when faced with a health crisis you are in a better position to heal and recover. The same goes for physical activity. For me, it’s a journey in progress, but wow you do feel good when you eat well and exercise several times a week.

  59. Thanks for sharing your food choices. And Happy Birthday! What is the food in the center of the bowl in the photo of tomatoes, peppers, celery, etc? Is that hummus?

  60. Having several close friends that are nutritional therapists and following some of the best advisors… Your diet plan is spot on! And let me tell you, organic salted butter, believe it or not is healthy! In moderation, of course. Also organic virgin coconut oil that is unrefined, is an excellent replacement for less than optimal oils. Susan, the way you eat shines from inside through to the out! You are beautiful.

  61. Thank you for such an extensive explanation of a healthy diet. I will definitely save this post and refer to it when making adjustments to my diet.

  62. I read a lot of food blogs, but this one is right up there with the best ever. So comprehensive and informative! And as always, your photos add so much interest. I really studied that salad : )

    Isn’t it wonderful that by following this diet, you look younger than you did in 2011, when you changed your eating habits? There could be no better testament to the effects of eating smart.

    You positively GLOW with health! Your discipline and dedication to well-being are so admirable.

    I know you and Mr. Mickey celebrated your birthday with aplomb! Enjoy your birthday weekend!

  63. Thank you so much Susan for this easy to read suggestion for good health. I’m printing this e-mail so that I have it handy for meal preparation. I already do many of the things you have suggested. I am 77 years old 5’7” & weigh 137. I have had health professionals comment about how healthy I am. Some is from excerise and eating right and some is a blessing which I thank God for everyday.
    I wish you a very happy birthday with many more celebrations to come.

  64. Hello
    Thank you so much for all of the information that you wrote about in this email.
    You are a testament of healthy eating.
    Have a wonderful weekend
    Kind regards
    Gayle

  65. Thank you so much for this helpful post. I do eat many of the foods you listed, and will try the ones I don’t.
    I hoping you’ll post some of your recipes for your recommendations. Wishing you a very happy birthday!

    1. I rarely use a recipe for anything. When I go to the market, I look for the freshest and best looking veggies and most just wash them, cut them up into bite size pieces and arrange them on a plate.

  66. In April I had a “widow maker, Heart attack”. My doctor sent me to Cardiac Rehab” & I have learned so much. This has reinforced what I am learning & added lots of advice. I also want to say how disappointed I am about how our country handles the regulation of our food & food additives. Thank you & Happy Birthday.

  67. Susan, your journey with food is so similar to mine that I find comfort and excitement when I read this post. Always overweight and trying my best I have arrived at a normal and healthy weight and a good relationship with food. I know everyone’s journey is a bit different but sometimes the same, if that makes sense? Thank you for always looking out for us and sharing your journey, it means so much for those of us reading.

    I hope something good happens to you today!

    Mary

  68. Happy Birthday Susan! And Thank you for such a concise and informative posting! I’ve been on basically the same food track for many years & at 74 still enjoy good health & and active life!

  69. Thank you! I appreciate knowing the benefits of the items you recommend. Since discovering thatI have a ‘predisposition’ for autoimmune disease (I’m 70 and so far so good) I am always looking for foods that are good for supporting the immune system.
    I get many tips from you that I incorporate into my style and lifestyle. Oh, and Happy Birthday!

  70. Thank you for all your ideas and sharing your lifestyle!
    You and I are the same height, I weigh 150 lbs; if I lose any weight, I start forming wrinkles in my face and start looking haggard. I would love to lose about 15 pounds but I don’t want to look old before my time either. About how many calories a day do you consume? And, how difficult was it for you to stop eating after 3pm?
    Kathryn

  71. Thank you for sharing your diet and eating habits in such a comprehensive way. No wonder you look so great in everything you wear! You’re really careful about what you put in your body and obviously also very disciplined. I am not as disciplined but have become vegetarian and do try to eat as healthily as possible. Everything you said makes perfect sense and kudos to you for how well you take care of your body. You are an inspiration to many!
    Cheers from Canada

  72. Thanks so much for sharing the “diet” you follow. It’s so helpful in learning to make good choices.
    I’m wondering if you track the number of fiber and/or protein grams you eat each day.

    Best to you and Mr. Mickey!

  73. Happy, happy birthday, Susan! Thank you for sharing your way of eating. I’m hoping to use it as inspiration for cleaning up my diet as best I can. I eat pretty healthy somewhat along the lines of your “diet” but I also cook for my family so incorporate some healthy variety that pleases everyone.

    I LOVE cheese! It’s really the only dairy I eat other than half & half in my coffee. I’ve tried the plant-based creamers and just can’t learn to like (much less love) them. Coffee is my guilty pleasure so I allow myself to enjoy it thoroughly including my creamer.

    I hope your special day is amazing and your spend it surrounded by people you love.

  74. Dear Susan,

    HAPPY BIRTHDAY. Thanks for your ideas of what is good for us. I do try to eat healthy it does take time and
    finding good recipes.

    Thanks,
    Diana Scott

  75. I have learned so much from you, including classic items. solid colors and hang up tops inside out!! Thank you!!
    Now I am dealing with digestive problems of lactose intolerance and IBS and have had one week of no-dairy and very little sugar. Thank you for sharing your knowledge regarding best eating choices!
    Grace in Alabama

  76. Wow! What a loving gift! This is a timely post for me full of inspiration. May the Lord Jesus bless you richly in health and joy! Rhonda

    1. The best way to eat vegetables is to wash them, slice them, and eat them with olive oil, vinegar, and leafy greens. I never use a recipe since I buy what looks best at the grocery store and consume it in its most natural state. Adding heat and ingredients sometimes diminishes the benefits.

  77. Happy Birthday, Susan. Enjoy your special day! I love all of your posts, and this one was no exception. In fact, this one means a lot because I have been advised to make the change to a plant based diet. I’ve made a new grocery list using your recommendations. Do you have any favorite plant based recipes you can share? Have a great day.

    1. The best way to eat vegetables is to wash them, slice them, and eat them with olive oil, vinegar, and leafy greens. I never use a recipe since I buy what looks best at the grocery store and consume it in its most natural state. Adding heat and ingredients sometimes diminishes the benefits.

  78. I think this is your best post ever! Thank you so much for sharing. I’m going to try the sardines. Didn’t know they are good for brain function & memory. I too drink apple cider vinegar once a day . I also wash my hair once a month with it. Wondering what you would serve for dinner guests or family. Bless you & have a wonderful day.

    1. The best way to eat vegetables is to wash them, slice them, and eat them with olive oil, vinegar, and leafy greens. I never use a recipe since I buy what looks best at the grocery store and consume it in its most natural state. Adding heat and ingredients sometimes diminishes the benefits.

  79. Happy Birthday Susan! Love your blog, and I always especially enjoy your posts on the food you eat! It’s all very helpful. On another note, a question- Has Beauty Counter stopped selling their products? I tried to reorder some items and you can no longer order on their website currently, it looks like. It said the products can be found online at Ullta.com but only a few were available. Do you have any further information. I usually order through your link but could not this time. Thanks so much!

  80. Thank you for sharing what you eat. I am trying to do better, but sometimes I just don’t know what to eat. This is a great list and I made copious notes.

  81. Happy Birthday! Hope you had a wonderful day! I love your posts, but this one really hits home. Such a terrific list of ideas and foods to help watch one’s nutrition and keep one healthy. Thank you so much for sharing.

  82. I love love love this article. Thank you so much for sharing Susan. I am 65 and 163 pounds and 5’ 5” …no bueno. You have given me so much to think about. I retire next year and want to be healthy and fit.

    Happy birthday!
    Wishing you the best always !

  83. Happy Birthday, Susan! Thank you for this post which is a true blessing to me today. I’m struggling with food cravings and stress (probably related). One of your recent posts about food did completely change the lunch I take to work, and I’m feeling better for it. Thank you for this additional baby step toward making positive changes in my eating habits. Wishing you and Mr. Mickey a delightful time as you celebrate your birthday!

  84. Happy birthday, Susan, and thank you for all the great tips! It’s difficult sifting through the barrage of health information on social media, so thank you again for making it much easier.

  85. Birthday greetings to you both. This such an excellent blog I’ve printed it out for future reference. Thank you for all the effort, much appreciated, Gail (NZ)

  86. Happy birthday Susan! Thanks for your very well-written blog post. I have a different perspective. After years of annual lab tests showing a “high normal” blood sugar, I finally asked my provider for a Hemoglobin A1c test. Yes, I am pre-diabetic! Ensuing comments from friends and family were “but you are the healthiest eater I know!”. And I was. For many years my emphasis has been mostly Mediterranean, including 1 small piece of dark chocolate and a short pour of red wine. Eliminating ultra processed foods and seed oils too. But there I was this past January. I started my research and we went “Keto”, basically, low carb with plenty of animal protein and fats. Hubs was trying to lose weight and the needle was barely moving. In the meantime, we had birthdays, graduations and a trip to Alaska. My HbA1c was then rechecked and had dropped- yay! But we decided to go extreme Keto and ate about 98% animal products only. Sounds totally ridiculous I know. We just finished 12 weeks of that and are back to Keto- with mainly meat (including lots of fish) and low carb veg. Gone are the beans, grains (including flour) and sugar of course. I learned so much. There is no minimum daily requirement for carbs! If I fuel my body with fats (avocado and other plant sources included) I have lots of energy, feel great and have zero constipation or bloating. The satisfaction felt prevents the desire for snacks. Suggested reading: End Your Carb Confusion by Dr. Eric Westman. Best wishes for all of us!

    1. Each of us must find our own path to the best nutrition for your body. Heart disease is in my family history and animal protein contributes to it, so that type of diet would never be right for me.

  87. Hi Susan! Thank you for sharing this gift. While I’ve been working on a more Mediterranean way of eating and have cut out almost all processed foods (with the exception of a small bag of chips once a week as my treat), I picked up a few extra ideas from your post – things I haven’t thought of to add to my rotation (nutritional yeast and hemp seeds among them). I’m just behind you as I’ll be 68 in January. Thank you for sharing your journey with us. I look forward to your posts.

  88. This is a wonderful post Thank you! I eat pretty well but would like to do better. This is so helpful to refer to and add more choices of good foods! Great to learn about the bone broth.

  89. Happy belated Birthday Susan! Thank you for this nutritional summary gift. With such a healthy plant based diet, do you feel it’s necessary to take any vitamins/supplements such as a B-Complex, CoQ-10, Collagen, Calcium or food based Multi?

  90. Thank you for sharing this great info with us. From time to time, sharing a recipe would be helpful, such as, “how do you prepare sardines”. Beyond chili, most people don’t know what to do with beans. Thanks again for sharing.

    1. I don’t really prepare anything further than washing, slicing/chopping and arranging. Adding heat often removes some of the benefits. Put the beans on your salads, use them as a side dish with anything else. Add olive oil and Kosher salt to sardines, slice some cucumbers and enjoy.

  91. Once again a gift! Thank you! This gave me a good perspective on eating food with nutritional value. I find your before and after pictures so motivating.

  92. Thank you! Really interesting. I like my “bowl of yum” recommended by you for lunch and will try some of these new ideas.
    Happy birthday to all of us!

  93. Hi Susan,

    Thank you for this as I wondered how you managed your weight and looked so wonderful. Also, a very belated Happy Birthday to you
    All the best from Qld Australia

  94. Hi Susan,

    I always enjoy your healthy food recommendations and advice. I understand you do not have your porridge recipe.
    I had intended to start making it for my breakfast ” one day”.
    Do you still consider it to be a healthy choice? I am close to your age (66)..

    O was wondering how are you able to eat salad in morning? Do you eat breakfast a little later in day or do have this after your morning beverages?

    Happy Birthday, again!!

    1. I still enjoy the porridge occasionally. It is a healthy choice if you are not diabetic (Mr. Mickey is) and if you do not have diverticulitis (I do). The bed of greens topped with various vegetables, a boiled egg and sardines is usually my breakfast before my morning walk. Afterward I have a bowl of whole milk (full fat) yogurt topped with seeds, nuts and fresh berries. I drink lots of water all day, but don’t usually eat any other food.

  95. Happy belated Birthday! Really enjoy your posts and have learned so much! Can you share when you wake and go to bed. Does Mickey share your eating habits? I remember he was having some health issues. I find it difficult to eat one way when my husband eats another. Thank you for your continued sharing!

  96. Happy belated Birthday! Really enjoy your posts and have learned so much! Can you share when you wake and go to bed. Does Mickey share your eating habits? I remember he was having some health issues. I find it difficult to eat one way when my husband eats another. Thank you for your continued sharing!

    1. I go to bed around 8 and get up around 3 am. Mickey does share my eating habits for the most part, but he has hot or cold cereal with fruit and nuts for breakfast instead of salad.

  97. Thank you for this VERY informative post. Many of the suggestions that have worked for you are the same (or similar to) what I have begun also. I have only been at it for 1 week, but I already feel a difference and my scale is already a bit happier! But I’ve got to ask…Do you really purchase $56 olive oil? I wish my budget could allow for that!

    1. Since I rarely eat meat, I do spend that much on olive oil. The type we find in the grocery store is often mixed with other types of oil. I can taste the difference. Read more about the benefits of good olive oil here.

  98. Happy Birthday!! I’m curious to know if you rinse your beans before consuming? I see it recommended from time to time. Thank you!

  99. I always love your posts on what you eat and how you have changed your health outlook.
    Do you change your meals in the Fall? … add soups, butternut squash?
    Please keep this type of post coming. You have helped kick-start my healthy eating journey…
    And I thank you for that.

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