At the remarkable age of 90, Dame Mary Berry continues to inspire us all with her boundless energy, radiant glow, and unwavering passion for food. This beloved Cordon Bleu-trained chef, renowned for her iconic stint on The Great British Bake Off and countless culinary ventures, shows absolutely no sign of slowing down. With a new series, ‘Mary 90’, set to drop in Autumn 2025, accompanied by a new cookbook, it’s clear she has unlocked some timeless secrets to a long and healthy life.
Indeed, Mary Berry’s approach to well-being isn’t about fleeting fads or complex restrictions; it’s rooted in sensible, practical habits she’s cultivated over the years. Speaking on the ‘Lessons from Our Mothers’ podcast, hosted by sisters Cressida and Isabella, she candidly shared the simple food rules that keep her sprightly, capable of whipping up a flawless lemon drizzle cake without breaking a sweat. Her wisdom offers a refreshing perspective in a world often saturated with conflicting health advice.
We’ve listened with eager ears to her no-nonsense tips, and it’s truly heartening to discover that the path to vitality doesn’t require extreme measures. Instead, Mary Berry champions an accessible, balanced lifestyle that anyone can adopt. Let’s explore the initial half of these golden rules, drawing directly from her insights, and see how her common-sense approach can empower us to improve our own lives.
1. **Avoid Processed Foods and Embrace Single-Ingredient Cooking**One of Mary Berry’s most emphatic principles is her staunch refusal to consume processed foods. “I avoid processed foods. Absolutely, definitely,” she firmly stated on the podcast. This isn’t just a casual preference; it’s a fundamental pillar of her dietary philosophy, steering her away from items that have been significantly altered from their natural state during manufacturing.
While the NHS broadly defines a processed food as “any food or drink that has been changed in some way when it’s made or prepared,” Mary Berry appears to draw a crucial distinction, focusing on what are often termed ‘ultra-processed foods.’ These are described by the widely cited NOVA classification as ‘formulations of ingredients, mostly of exclusive industrial use, typically created by series of industrial techniques and processes.’ Examples she steers clear of include chicken nuggets, sugary cereals, and ‘just add water’ packet dinners.
Her avoidance of these items is entirely understandable given the growing scrutiny they face. Ultra-processed foods have come under fire in recent years for their negative effects on global health, often being high in sugar, salt, unhealthy fats, and artificial additives. These components can contribute to various health issues, including obesity, heart disease, and type 2 diabetes, making her commitment to avoiding them a smart move for long-term health.
Instead of relying on these convenient but often less nutritious options, Mary champions single-ingredient cooking. This means preparing meals from scratch and diligently checking labels to avoid unnecessary additives and preservatives. With over 57% of calories in the UK reportedly coming from ultra-processed foods, her disciplined approach serves as a timely reminder that investing a little more effort in the kitchen can yield significant health dividends.
2. **Prioritize Butcher-Sourced Meat for Quality and Expertise**When it comes to sourcing meat, Mary Berry reveals a particular fondness for independent butchers, even though she also purchases from supermarkets. Her reasoning is both practical and communal. “If you go to a butcher, you’ll get advice as well as good meat,” she shared, highlighting the invaluable expertise that these local specialists offer to their customers.
The benefits of this habit are multi-faceted. Independent butchers often source their meat from local farms, which typically ensures higher quality and freshness compared to mass-produced alternatives. This direct line to the source not only provides superior cuts but also offers peace of mind regarding the provenance of one’s food. Knowledge of where your food comes from is a simple yet powerful way to ensure quality.
Beyond the quality of the produce, butchers provide personalized guidance that is difficult to find elsewhere. They can offer valuable advice on different cuts of meat, suggesting the best options for specific cooking methods, and even assist with portioning. This expert knowledge helps home cooks make informed choices and get the most out of their ingredients, elevating their culinary skills in the process.
Furthermore, Mary Berry’s preference for butchers also plays a vital role in supporting a declining trade. The number of independent butchers in the UK significantly decreased by 60% between 1995 and 2019. By choosing to shop locally, she’s not only securing top-tier meat and advice but also actively contributing to the preservation of a vital British tradition, emphasizing the broader impact of conscious consumer choices.
3. **Shun Passing Food Trends and Embrace Traditional Vegetables**In a world constantly bombarded with new diets and so-called ‘superfoods,’ Mary Berry stands firm in her refusal to jump on every passing trend. She candidly admitted her stance on the podcast: “I don’t go with the trends. I’m not a huge lover of kale. I used to give that to my pony.” This humorous yet insightful comment encapsulates her philosophy: don’t feel pressured to adopt every new health craze.
While kale certainly boasts a range of impressive health benefits, Mary’s point is that personal preference and time-tested alternatives are equally valid. She reminds us that when it comes to nutrition, it’s not about following strict dogmas but finding what genuinely works for one’s own body and palate. Her resistance to popular fads like trendy superfoods and complex diets simplifies the often-overwhelming landscape of modern health advice.
Instead of kale, Mary enthusiastically promotes other accessible and highly nutritious vegetables. “I love cabbage. I’ll promote that or watercress and all those sort of things,” she added. These traditional vegetables are fantastic sources of essential nutrients. Cabbage, for instance, is packed with fibre, vitamin C, and vitamin K, and contains powerful antioxidants that bolster the immune system and help combat inflammation, proving that simple choices can be incredibly beneficial.
Her endorsement of traditional, readily available vegetables highlights that you don’t need exotic or expensive ingredients to maintain a healthy diet. It’s about making smart, enjoyable choices based on common sense rather than succumbing to the pressure of popular culture. Mary Berry truly proves that sometimes, the oldest tricks in the book are the best, fostering a sense of reassurance for those who might feel overwhelmed by the ever-changing health and wellness world.
4. **Embrace Moderation and Balance as a Core Food Philosophy**Perhaps the most overarching principle in Mary Berry’s healthy living guide is her unwavering belief in moderation and balance. Unlike many contemporary dietary approaches that advocate for strict elimination of entire food groups, Mary champions a more inclusive and joyful relationship with food. “I don’t believe in cutting out certain foods; a little of everything is good for you,” she told the Belfast Telegraph, articulating a philosophy that allows for both indulgence and wellness.
This isn’t just about avoiding extremes; it’s about fostering a sustainable and enjoyable eating pattern. Her approach gracefully acknowledges that occasional treats are a part of life and can contribute to overall happiness without derailing one’s health goals. It’s a refreshing departure from the all-or-nothing mindset that often leads to feelings of deprivation and ultimately, to giving up entirely on healthy eating efforts.
Mary Berry beautifully encapsulates this sentiment when she speaks about cake, her signature delight. She famously asserts, “Cakes are healthy too, you just eat a thin slice. There’s a lot of cheer in a cake.” This statement perfectly illustrates her balanced view: enjoying the things you love, but always with a keen awareness of portion control. It’s a testament to the idea that food should nourish both body and soul.
Her long-standing vitality at 90 serves as living proof that a balanced diet, one that thoughtfully incorporates a variety of foods in sensible quantities, is a far more effective and enjoyable strategy than restrictive “freak diets.” This philosophy encourages us to see food not as an enemy, but as a source of sustenance and joy, to be appreciated in its proper measure for a truly fulfilling and healthy life.
5. **Consciously Watch Calories and Avoid Unnecessary Snacking**Building on her principle of moderation, Mary Berry also practices a mindful approach to calorie intake and actively resists the urge to snack between meals. This isn’t about rigid calorie counting, but rather a conscious awareness of what and how much she consumes throughout the day. “I don’t snack,” she revealed to Good Housekeeping, a simple yet powerful habit that contributes significantly to her disciplined dietary framework.
In an age where constant grazing has become commonplace, Mary’s commitment to avoiding snacks stands out. Her focus is instead on having well-structured, balanced meals that provide sufficient nourishment and satiety. By limiting caloric intake from ad hoc eating, she prevents the accumulation of unnecessary calories that can easily lead to weight gain and disrupt overall dietary balance.
This habit is intrinsically linked to her broader philosophy of portion control and mindful eating. When one is not constantly reaching for snacks, it naturally encourages greater appreciation and attention to the main meals, ensuring they are wholesome and satisfying. It’s a strategic choice that helps her maintain a consistent energy level and avoids the pitfalls of impulsive eating.
By consciously watching her calorie intake and resisting snacking, Mary Berry demonstrates a practical way to manage one’s diet effectively without feeling overly restricted. It’s about building good habits that promote sustained health rather than relying on quick fixes. This simple discipline highlights that sometimes, what you *don’t* eat is just as important as what you do.
6. **Practice Smart Portion Control, Especially with Vegetables**Mary Berry’s wisdom extends deeply into the practicalities of portion control, a crucial component of her balanced approach to eating. She doesn’t just talk about moderation; she actively demonstrates it through specific habits. A key piece of advice she offers is straightforward: “Have a smaller plate.” This simple physical cue helps to visually manage portion sizes, encouraging a reasonable amount of food without overloading the plate.
Her application of portion control is particularly evident when it comes to enjoying treats. As mentioned, her philosophy on cake involves savoring “a thin slice,” a perfect example of allowing oneself a little of what one fancies without excess. This mindful approach ensures that even beloved indulgences fit comfortably within a healthy eating pattern, emphasizing quality over sheer quantity.
Interestingly, Mary contrasts her conservative approach to indulgent items with her generous consumption of vegetables. She proudly states, “I have mountains of vegetables – green vegetables, broccoli, beans. I have twice as much as my husband does.” This highlights her strategy: fill up on nutrient-dense, low-calorie foods, allowing for larger, satisfying portions of healthy greens while moderating everything else.
This smart portioning strategy ensures a rich intake of essential vitamins, minerals, and fiber, contributing significantly to her overall health and vitality. By prioritizing vegetables and being deliberate about other food groups, Mary Berry provides a clear, actionable blueprint for maintaining a balanced diet. It’s a testament to the idea that thoughtful eating choices, combined with simple practical adjustments, are key to long-term well-being.
As we continue our journey into Mary Berry’s enduring wisdom, it becomes wonderfully clear that her vibrancy at 90 isn’t just about what she eats, but also how she approaches every aspect of her life. Beyond her core food rules, Mary embraces practical dietary habits, a refreshingly grounded philosophy towards food trends, and powerful lifestyle insights that all contribute to her energetic spirit. It’s a testament to the fact that common sense and a positive outlook often outshine any fleeting health gimmick. Let’s delve into the next set of invaluable lessons from this national treasure.
7. **The Light & Satisfying Lunch: Why Mary Berry Swears by Soup**One of Mary Berry’s most practical and commendable daily habits is her choice of lunch: soup. This simple, comforting meal isn’t just a casual preference; it’s a strategic part of her mindful eating routine, offering a light yet satisfying option that perfectly aligns with her healthy living principles. She considers soup a fantastic way to nourish the body without feeling heavy or overly full, keeping her energy levels consistent throughout the afternoon.
Her preference for soup for lunch also ties directly into her calorie-conscious approach. Mary thoughtfully avoids accompanying her soup with bread, a small but significant decision that helps manage her overall calorie intake for the meal. This is a brilliant example of how minor adjustments in daily eating can collectively contribute to maintaining a healthy weight and ensuring that each meal serves its purpose of sustenance without excess.
This daily ritual of a light, wholesome soup showcases Mary’s ability to make delicious, nutritious choices that are also incredibly practical for everyday life. It’s a reminder that healthy eating doesn’t need to be complicated or time-consuming; sometimes, the simplest solutions, like a bowl of homemade soup, are the most effective in supporting long-term well-being and a sprightly disposition.
American Light
Equipment
- 1 Jigger For accurate measurement of spirits.
- 1 Highball Glass For serving the cocktail.
- 1 Bar Spoon For gentle stirring and mixing.
- 1 Paring Knife For creating the orange twist garnish.
- 1 Cutting Board For safely preparing the garnish.
Ingredients
Main
- 1½ ounces Punt e Mes
- 1½ ounces Aperol
- Club soda and orange twist for serving
Instructions
- Ensure Punt e Mes, Aperol, and a highball glass are thoroughly chilled.
- Using a jigger, measure 1½ ounces of Punt e Mes and pour into the chilled highball glass.
- Measure 1½ ounces of Aperol with the jigger and add to the glass with the Punt e Mes.
- Fill the glass with fresh ice cubes.
- Top the mixture generously with cold club soda, leaving a small space at the rim.
- Gently stir the cocktail with a bar spoon for a few seconds to combine the ingredients without losing too much carbonation.
- Using a paring knife and cutting board, create an orange twist garnish.
- Express the oils from the orange twist over the drink by gently twisting it, then place it into the glass as a garnish.
- Serve immediately and enjoy.
Notes
8. **Embrace a Spectrum of Flavors: Mary Berry’s Call for Dietary Variety**While Mary Berry holds firm to her staple healthy habits, her diet is far from monotonous. In fact, a core component of her healthy lifestyle is embracing a wide variety of foods. This dedication to diverse eating ensures she obtains a broad spectrum of nutrients, vitamins, and minerals essential for maintaining her robust health well into her nineties. It’s a joyful way to eat that keeps her meals exciting and her body well-nourished.
Her approach to cooking naturally encourages this variety. Mary’s culinary style, renowned for its emphasis on fresh ingredients and creating family-friendly meals, inherently leads to a diverse diet. By regularly experimenting with different produce, proteins, and grains in her kitchen, she ensures that her plate is always an array of colors and textures, reflecting a rich nutritional profile. This isn’t about following a complex meal plan, but rather an intuitive joy in cooking.
Embracing variety in one’s diet isn’t just about nutrient intake; it’s also about fostering a healthy relationship with food, preventing boredom, and encouraging sustainable eating habits. Mary’s example shows us that by welcoming different foods into our meals, we can enjoy the process of eating more fully while simultaneously supporting our physical health, proving that pleasure and health can beautifully coexist on the same plate.
9. **A Testament to Resilience: How Polio Shaped Mary Berry’s Indomitable Spirit**Beyond her dietary rules, Mary Berry’s incredible longevity and energetic spirit are undoubtedly rooted in her remarkable resilience, forged early in life. At the tender age of 13, she contracted polio, an experience that required her to spend three months in the hospital and left her with a twisted spine and a weaker left hand and arm. This challenging period could have easily defined her, but instead, it became a cornerstone of her indomitable character.
Mary herself attributes her strength to this profound childhood experience, stating that it “toughened [her] up” and instilled in her a deep resolve to “make the most of every opportunity.” This incredible positive outlook in the face of adversity is a powerful insight into her ability to approach life with such zest and determination. Her physical challenges didn’t deter her; they fueled her ambition and resilience, shaping the vibrant woman we admire today.
Her journey with polio serves as a poignant reminder that health is not just about what we consume, but also about our mental fortitude and capacity to overcome challenges. It highlights how life’s adversities, when met with courage and a positive spirit, can actually contribute to one’s enduring strength and ability to live a long, fulfilling life. Mary Berry’s story truly is an inspiration in cultivating both physical and mental well-being.
10. **Keeping Busy at 90: Mary Berry’s Active Life as a Recipe for Longevity**At 90, Mary Berry is not merely existing; she is thriving, demonstrating an astonishing level of activity and productivity. With a career spanning over five decades, including writing more than 75 cookery books and hosting numerous television series, she shows no signs of slowing down. The announcement of her new series, ‘Mary 90’, and a companion cookbook in Autumn 2025, serves as powerful evidence of her unwavering energy and passion for life.
This continuous engagement, both mentally and physically, is a significant, albeit often overlooked, ingredient in her recipe for longevity. Staying active through her work as a chef, writer, and television personality keeps her mind sharp and her body moving. It’s a holistic approach to well-being, where intellectual curiosity and physical activity go hand-in-hand, contributing to her sustained vitality and infectious enthusiasm.
Mary Berry’s bustling life at an age when many might choose to retire gracefully underscores the importance of purpose and passion. Her commitment to her craft and her continuous engagement with the world provide a powerful example that an active, fulfilling life, driven by genuine interests, can be just as crucial for enduring health as any diet plan. Her busy schedule is not a burden but a testament to her vibrant spirit and a secret to her remarkable longevity.
11. **The Ultimate Rule: Prioritizing Common Sense Over Fleeting Food Fads**Throughout all her invaluable advice, Mary Berry’s overarching philosophy for healthy living can be distilled into one golden rule: prioritizing common sense over fleeting food trends and gimmicks. In a world saturated with ever-changing dietary fads, Mary stands as a beacon of practicality, proving that a balanced, no-nonsense approach is ultimately the most sustainable and effective path to long-term health.
She consistently reiterates her disdain for “freak diets” and the pressure to conform to every new health craze. Her humorous dismissal of kale, famously noting she used to give it to her pony, perfectly encapsulates her stance: individual preference and traditional, accessible vegetables like cabbage and watercress are just as, if not more, beneficial. This perspective frees us from the overwhelming burden of chasing the latest ‘superfood’ or restrictive eating plan.
Mary Berry’s radiant health and boundless energy at 90 are the most compelling proof that her common-sense philosophy works. It’s about listening to your body, enjoying food in moderation, choosing fresh and varied ingredients, and finding joy in the process of cooking and eating. Her legacy reminds us that genuine well-being isn’t found in extremes, but in the sensible, balanced, and joyful choices we make every single day.
As we reflect on Mary Berry’s golden rules and lifestyle insights, a clear and comforting picture emerges: living a long, healthy, and fulfilling life doesn’t require drastic measures or expensive trends. Instead, it’s rooted in simple, achievable habits that prioritize fresh ingredients, mindful consumption, and an unwavering zest for life. Mary’s timeless wisdom empowers us all to embrace a more balanced and joyous relationship with food, proving that with a touch of common sense and a sprinkle of passion, we too can bake a recipe for enduring vitality.
