Is there a food that you're eating less of now to take good care of your body and mind? Share your thoughts in the comments below.
We’re wise enough to know that aging is a gift. But that positive outlook isn’t enough to keep at bay the aching joints and bulging belly that can come with getting older. Fortunately, I’m learning, dietary tweaks can help us age beautifully inside out.
“Overconsumption of processed foods and added sugars can lead to weight gain, increased risk of type 2 diabetes, heart disease, and poor nutrient intake,” explains Nina Hall, a registered and licensed dietitian nutritionist in McDonough, GA.
A 2021 Yale University study found that Black adults who ate ultra-processed foods were 55 percent more likely to have high blood pressure compared to white adults with similar diets.
Eating a lot of ultra-processed foods, especially those packed with sugar, also can negatively affect our hormones. Processed foods are bad for gut and brain function, too.
To be clear, nutrition pros aren’t saying one can never have these foods.
“I’m a lifestyle trainer, so our mission is balance,” says Montgomery, Alabama holistic nutritionist Aretha Best-Taggart.
Let’s rethink how we eat and drink when it comes to these 40 foods
1. Pancakes or waffles with syrup These A.M. treats high in calories, fat and sugar lack the protein and fiber we need to feel full. Healthier options are made from whole grains or almond or chickpea flour. Reach for nut butter as a topping.
2. Sugary breakfast cereals Those childhood favorites are low in protein, which may promote blood sugar spikes. Plus, you’ll be hungry again soon. Consider overnight oats, Greek yogurt, and fresh or frozen berries.
3. Muffins Cupcakes for breakfast? Muffins made with refined white flour, oil, and lots of sugar and can contain nearly 400 calories. Think about reaching for a whole grain muffin with little added sugar.
4. Too much coffee “Coffee has antioxidant properties, can boost metabolism and enhance mood,” Hall says. But that’s just half the story. “Coffee may also negatively impact bone health, sleep, heart rate, blood pressure, menopausal symptoms and absorption of non-heme (plant-sourced) iron,” Hall adds. So, enjoy it in moderation.
5. Artificial sweeteners Researchers have found a link between non-nutritive sugar substitutes and excess belly fat. They may increase your risk of obesity too. Perhaps a taste of honey can get the job done.
6. Bacon, sausage and hotdogs that have been preserved by curing, salting, smoking, drying or canning have been linked with cancer and heart disease. Stacey Slaughter Cole, a certified dietary manager based in Louisville, Kentucky opts for farm-to-table meats which may contain fewer additives.
7. Deli meat may contain nitrates or nitrites (linked to cancer in some studies) and preservatives. You could slice a roast chicken for your sammie.
8. Sweetened peanut butter Many supermarket options are loaded with sugar, vegetable oil and trans fats. Select protein-rich natural peanut butter or make your own in a food processor.
9. Non-fortified nut milk Trading in cow’s milk for almond milk could mean missing out on calcium and B12 needed to maintain healthy bones. If you’re concerned about fat content, try 2% milk or opt for fortified, unsweetened almond or soy milk.
10. Sugary cocktails When out with the girls consider ordering a dry wine instead. “Limit to one drink per day,” Hall says.
11. Frozen and fast-food pizzas are often high in calories, unhealthy fats, carbs and sodium and are often topped with processed meats. Two slices can add 800 to 1,200 calories. Pizza may leave you feeling gassy and bloated too. You can make a healthier pie at home with a whole wheat crust and topped with veggies or grilled chicken and enjoy it in moderation.
12. Sweet tea We southern sisters know sweet tea is a staple, but all that sugar does not need our hospitality. Best-Taggart recommends a combination of half sweet and half unsweet tea.
13. Fruit juice That occasional glass of your favorite no-sugar-added juice is packed with antioxidants and nutrients. But juices don’t have the fiber found in whole fruits. “And keep in mind natural sugar is still sugar” Best-Taggart says. Consider reaching for whole fruit to satisfy your sweet tooth or diluting juice with water.
14. Soda Almost all 150 calories found in the average can of pop is from added sugar. Regular consumption may cause weight gain and has been linked to an increased risk of type 2 diabetes, heart disease and other chronic diseases.
15. Sports drinks To rehydrate before, during and after exercise, H2O works just fine. And many sports drinks are loaded with sugar. If you’re craving flavor, try fruit-infused water.
16. Candies Sugar in any form can impact our hormones, immune system, and gut health and can even cause our skin to age faster. Don’t let your sweet tooth wreck your beauty routine. When cravings strike, try frozen grapes or unsweetened dried pineapple.
17. Milk chocolate Swap out your favorite candy bar for a dark chocolate one that hits the spot and delivers an antioxidant boost.
18. Ice cream We all scream for ice cream but, unfortunately, it’s screaming back. A 2/3 cup serving of premium vanilla bean ice cream contains 350 calories, half the recommended daily saturated fat limit per serving and half the recommended daily limit for added sugar. Consider making “nice cream” with frozen bananas.
19. Milkshakes Your milkshake may bring all the boys to the yard, but milkshakes are also bringing lots of sugar and calories to your waistline. A good alternative? Make a shake at home with flavored protein powder.
20. Flavored yogurt Added flavors usually come with added sugars. If you’re looking for a healthier option, go with plain, Greek yogurt and add your own fresh fruit.
21. Chips Most chips are loaded with sodium and fried in vegetable oil making this carb the perfect trigger for inflammation, bloating and weight gain. Better alternatives for your afternoon crunch include baked vegetable chips, whole grain crackers, baked tortilla chips, popcorn, baby carrots, cucumber slices, bell pepper strips, sweet potato chips. Cole also enjoys using her air fryer to make kale chips.
22. Queso dip Consider trading in that artificial cheese for protein-rich dips like hummus, guacamole, Greek yogurt-based dips, salsa, nut butters, or bean dip.
23. Spaghetti The refined and processed grains found in white pasta have been stripped of fiber and other key nutrients and also can cause blood sugar spikes. Have you tried chickpea pasta instead? And Cole likes to whip up a spaghetti squash dish when she’s craving pasta.
24. White bread isn’t giving your body the fiber it needs. So, you may want to start your day with sprouted whole grain bread.
25. Canned soups are often packed with sodium, which can lead to bloating and elevated blood pressure. It’s harder to filter out all that extra sodium as we age. Better: Reduced sodium soups. Best: Homemade soup.
26. Fatty steaks and chops The saturated fats and cholesterol found in some cuts can contribute to an increased risk of heart disease. Healthier cuts of beef and pork include sirloin, tenderloin and round.
27. Red meat Along with the increased risk of heart disease, red meat can also increase your risk of certain types of cancers (including breast cancer) and is associated with obesity. Rotate more seafood, poultry and/or legumes into meal planning.
28. Charred meats Cooking protein at high temps over an open flame can produce chemicals that can increase your risk of cancer. Try adding grilled veggies to your cookout menu.
29. Fried chicken Because cooking meat at very high temperatures can increase the levels of HCAs [heterocyclic amines] in protein, which can be carcinogenic, it’s wise to eat fried chicken sparingly.
30. Farmed salmon doesn’t have the natural diet that gives wild salmon its pinkish color. So it may have added dyes and contain higher levels of omega-6 fatty acids—the kind we get too much of relative to heart-healthy omega-3s. Consider opting for wild-caught fish, which has anti-inflammatory benefits that can fight cancer and cell damage.
31. Too much canned tuna This this high-quality protein and omega-3 boost could also be high in sodium and fat (if oil-packed), and may have trace amounts of mercury. You might limit canned tuna to two meals per week. Reach for low-sodium options packed in water.
32. That knee-jerk takeout order Hall says, “it’s all about balance and making mindful decisions. When choosing takeout or fast food, consider portion control, nutrient quality, sodium content, healthy versus unhealthy fats, added sugar content, and fiber content. opt for lean proteins and plenty of non-starchy vegetables.”
33. Fries Instead of grabbing deep-fried spuds from the drive-thru, consider baking your own fries at home, adding fresh herbs and a drizzle of olive oil for flavor.
34. Ready-to-eat frozen dinners can be loaded with sodium and preservatives and often don’t have the fiber needed to keep you satisfied until breakfast. Meal-prepping on the weekends can reduce dependence on convenience foods.
35. Meal replacement bars “Some are high in added sugars and artificial ingredients; have too many calories; lack the variety and balance of nutrients found in whole foods; and may cause gastrointestinal upset,” Hall explains. “Choose bars that are low in sugar, high in protein and fiber, and made from whole and identifiable ingredients.”
36. Butter Two tablespoonfuls could put you over your daily fat limit. Some of Hall’s favorite alternatives include olive oil, avocado oil, avocado, Greek yogurt, nut butters, applesauce, mashed bananas, and coconut oil.
37. Bottled salad dressing could be adding lots of sodium and sugar to that healthy salad. Try using lemon juice and/or olive oil to replace or dilute store-bought dressing.
38. Gluten-free foods Unless you have gluten sensitivity or suffer from celiac disease, you may benefit from hopping off this bandwagon. The fiber found in many whole grains has a host of health benefits including helping to regulate blood sugar.
39. Processed cheese While American processed cheese is a low carb source of protein that’s been fortified with several key nutrients, it’s also high in saturated fat, cholesterol, and sodium. So, limit your grilled cheese sandwiches and choose natural cheese when you can.
40. Ready-to-drink protein shakes In women over 40, protein helps maintain physical function and has a host of other benefits. But bottled shakes are often packed with additives, sugar, preservatives, and calories. Read the labels, or try making your own at home.
Is there a food that you're eating less of now to take good care of your body and mind? Share your thoughts in the comments below.
