Jaaved Jaaferi recently revealed his “age-reversing” routine, crediting a clean lifestyle, home-cooked food and a simple but disciplined diet for his fitness and glowing skin at 62. His day starts with a litre of hot water, followed by fruits like papaya, apple, avocado and banana, then four eggs with nuts, blueberries and sometimes nachni (ragi) roti, and later a salad and home-style dinner, as told to Curly Tales. To understand how this stacks up for healthy ageing, we asked Dr Sanjana Malhotra, a clinical nutritionist, and Ms. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, to break it down.
According to the experts, people in their 60s need consistent protein for muscle preservation, calcium and vitamin D for bone health, omega-3 fats for heart and brain health, along with fibre, B12 and antioxidants for gut and cellular health. “Four eggs plus nuts every morning give him a strong protein base, healthy fats and some B12, which is excellent for maintaining muscle mass and satiety at this age,” Malhotra notes. The mixed fruit bowl adds vitamin C, potassium and antioxidants, supporting skin, immunity and recovery, while soaked almonds, walnuts and blueberries further boost anti-inflammatory and antioxidant intake.
On whether a fruit-heavy breakfast followed by four eggs supports longevity, Dr Malhotra says it is “largely age-supportive, with a few caveats.” Fruits and hot water keep digestion and hydration on track, while eggs, nuts and occasional nachni roti contribute protein, good fats and complex carbs. “The concern for heart health is not eggs alone but total diet and lifestyle. In someone like Jaaferi, who doesn’t smoke or drink and has moved his body intensively for years, four eggs can fit in, provided the rest of the day is balanced and his cholesterol markers are monitored,” the expert says. She recommends ensuring some eggs are boiled or soft-cooked in minimal fat, and keeping visible saturated fat (butter, ghee, processed meats) in check.
Raj further adds that even though eggs provide quality protein, adding more protein sources through the day would help maintain muscle. “Calcium-rich foods like curd, milk, ragi, or leafy greens should be taken regularly because the current plan may not give enough. Including omega-3–rich foods like flaxseed or fish can also help,” she says.
Can this pattern support anti-ageing goals such as skin elasticity, low inflammation, and better gut health? “Yes, to a point,” Malhotra notes. Fruits, nuts, blueberries and ragi provide fibre, polyphenols and minerals such as calcium and magnesium, which support bone health and may lower inflammation. However, she flags a couple of gaps: “There is no clear omega-3 source mentioned, and we don’t see fermented foods like curd or buttermilk for the gut, or colour-diverse vegetables beyond salad.” She suggests adding at least 2–3 portions of fatty fish or flax/chia seeds per week, and ensuring salads and dinners include greens, coloured veggies and a probiotic element for skin and gut benefits.
“For someone with a history of professional dance, the diet needs more support to maintain muscle mass, joint health, and bone strength in the 60s,” notes Raj. The nutritionist notes that adding bone-strength foods like ragi, milk, curd, and leafy greens, and joint health needs omega-3 fats from walnuts, flaxseed, or fish, could be better idea.
For someone in their 60s who still wants to stay agile, Malhotra advises checking that:
Story continues below this ad
-
Each main meal has 20–25 g protein (eggs, dal, curd, paneer, fish or lean meat)
-
There is a reliable calcium source daily (e.g., ragi, dairy, or fortified options) and adequate vitamin D from sun exposure or supplements.
-
Joint-friendly fats (omega-3s, nuts, seeds) and hydration are consistent.
“It’s a strong, disciplined base for healthy ageing – home-cooked, minimally processed, rich in protein and good carbs. With a little more attention to omega-3s, vegetables, and calcium–vitamin D pairing, it can very much support his ‘reverse-ageing’ goals for skin, bones, heart and metabolism in his 60s,” Malhotra concludes.
