Let’s face it, we’re not getting any younger, so we might as well enjoy the years that we have on this earth. A large part of making the years count is watching what we put in our bodies. Here’s what us 40-somethings need to stay away from this year–and years to come.
Unless you’re picking an apple from a tree or getting your milk straight out of a cow, most of the food you eat is processed. It’s the ultra-processed foods that make the list to strike from your diet. Minimally processed foods like bagged greens, diced vegetables and nuts offer convenience, especially if you have a busy schedule. And canned tomatoes and frozen fruit and vegetables are an excellent way to enjoy produce processed at peak quality and freshness.
But many ready-to-eat, processed foods, including cake mixes, snack chips, ketchup, sweetened yogurt and “meat lovers” frozen pizzas, add food coloring, sodium, preservatives and other hard-to-pronounce additives to make consumers happy. And that’s not good for you.Many processed foods are void of fiber and nutrients such as potassium or magnesium, and they tend to be calorically dense, with a lot of fat and salt, says Joseph Gonzales, a registered dietitian at the Mayo Clinic.“And some of the preservatives, like nitrates, may be harmful in high amounts, perhaps leading to premature aging of cells in the body,” Loepfe says.
Do this instead: Try eating cereal. Healthy cereal is a good snack for older adults because 93 percent of those over age 60 eat cereal with milk and fruit, so it’s a good way to boost nutrients. Or try Mother Nature’s go-to “packaged” foods: an apple, banana or orange. Even sliced lean turkey or chicken with whole wheat crackers, reduced-fat cheese, pumpkin seeds, almonds, dried apricots and cherries are all good options as well.
I know what you’re thinking: Nobody is going to stop me from having a drink. And you’re right. It’s about what kind of drinks you have that matter most. Alcohol metabolism changes when we age, and we become more susceptible to its negative aspects. Alcohol can impact fall risk, interact with the medications we take as we age and lead to an increased risk of dehydration.
Alcohol contributes to many health problems, including liver disease, heart disease, kidney disease, our immune system function and neurological diseases like dementia. A recent University of Pennsylvania study of 36,000 adults found that even moderate levels of alcohol consumption — a few beers or a glass of wine per week — are linked to harm to the brain, no matter what your age. And if you think alcohol helps you get more or better sleep, think again.
Do this instead: If you do consume alcohol, drink in moderation straight up with ice to dilute it over time. Or think about diluting it with sparkling water, club soda or low-calorie cranberry juice.
Some experts also suggest
low- to no-sugar kombucha. Kombucha has live bacteria to help support gut health, and it’s a healthier carbonated beverage than your typical soda.
You would think that limiting your sugar intake would mean you can eat snacks labeled “sugar-free” instead, right? Not quite. Sugar-free snacks often replace sugars with artificial ingredients or added fats. Although she says some naturally sugar-free and “no sugar added” snacks can have health benefits—for instance, dried prunes contain no added sugar and can benefit GI health and bones—read the labels on processed foods carefully. Be on the lookout for foods that add large amounts of saturated or trans fat, excess sodium, or additional refined flours to replace added sugars, as these additives can have an equally negative impact on health
Do this instead: Eat foods that are low in sugar. It may take you longer to find snacks because you have to read the labels and the fine print, but it will pay off in the long run.
If you’re like me, you were told that swapping out butter for margarine is better for you. But it really isn’t the healthy switch you think might have thought it was. Some margarine brands contain partially hydrogenated oils, which are trans fats. Since even just one to two grams per day of trans fats can have a negative impact on cholesterol and heart health, it’s best to avoid them. You can actually just start limiting your real butter intake and try to choose butter with no added salt. Both of those options can help you in the long run.
Do this instead: Read labels carefully, or choose plant-based oils instead. Also fresh avocados are a great substitution for margarine in baking and cooking, and may help reduce intake of calories, saturated fat, sodium, and cholesterol.
For those with a gluten allergy, avoiding it may be a necessity. But if you can stomach traditional bread, it’s a better choice than most gluten-free options out there. The fiber found in regular bread helps promote digestive and colon health–two things that become increasingly important as we age.
Some of the items on this list probably have some people groaning, but we doubt anybody is upset that they shouldn’t be eating gluten-free alternatives.
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