Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Alina Sharon
Eating well throughout life is a key way to help your body defend against chronic diseases that can occur in older age. These conditions can include heart disease, cancer, and osteoporosis.
Although maintaining a balanced diet may be challenging at times, it’s never too late to start. Focusing on eliminating or limiting foods that are not health-supporting can be a good first step.
Read on for some general tips about what not to eat when you are over 65, as well as a specific list of foods to limit or avoid.
What foods should the elderly avoid and why?
Consuming highly processed and ultra-processed foods is generally considered not healthful at any age. But because these foods often have high levels of sodium, preservatives, and additives, they can worsen health problems prevalent after a certain age. For this reason, avoiding them throughout your life, and especially as you age, is a good idea.
Similarly, consuming too much sugar can also elevate your chances of developing health problems such as diabetes. So keep an eye out for how much sugar you eat and try to keep it minimal, especially if you’re already at risk of diabetes or problems with your heart.
Consider following a similar principle when it comes to sodium because too much salt can lead to high blood pressure and fluid retention, potentially aggravating heart-related issues. There may also be a link between sodium and sugar consumption and a higher chance of developing dementia.
In addition, it’s a good idea to avoid or limit saturated and trans fats and cholesterol, which can also increase the chance of health problems such as heart disease and dementia.
Generally, limiting or avoiding certain foods that fall within any of these characteristics is helpful. That said, this does not mean you can never eat these foods. Depending on your health and the advice of your doctor or another healthcare professional, eating these food types in moderation may be OK.
10 worst foods for seniors
The following list includes 10 general categories of foods that you may wish to avoid. It also includes certain foods that can increase your chance of developing food poisoning. This is because the CDC reports that people above age 65 are at a higher risk of becoming seriously ill if exposed to foodborne pathogens.
- pickled, brined, or cured foods
- high sugar soda drinks or desserts
- grains like white bread or instant cereals
- processed snacks like chips
- fried foods
- butter, shortening, or lard
- red or processed meats
- deli salads
- high fat dairy or unpasteurized dairy
- any raw foods or undercooked foods like eggs, meats, or even batter
In addition, after a certain age, your body can become more sensitive to alcohol. This means that even drinking in moderation could increase your chance of falls, which are already more common in older age.
For this reason, it can be a good idea to limit, if not avoid, alcohol.
What foods should older adults eat instead?
To help promote healthy aging, focus on a diet rich in whole foods. This means prioritizing eating:
- fresh or frozen fruits and vegetables
- whole grains
- lean animal and plant proteins
- healthy fats like low fat dairy, nuts, or avocados.
Note that not all processed foods are bad. For example, canned beans can be both nutritious and convenient, depending on the amount of added sodium. It’s always a good idea to read the nutrition label to know what you’re eating and how much.
In addition, whenever possible, consider choosing helpful beverages like water or unsweetened herbal tea.
Frequently asked questions
Is peanut butter good for the elderly?
Peanut butter is a good source of healthy fats and protein. That said, whenever possible, opt for peanut butter without added sugar or salt.
Why shouldn’t seniors eat blueberries for breakfast?
You can eat blueberries at any time. In fact, they’re rich in antioxidants, vitamins, and fiber, which all help improve brain function, decrease inflammation, and promote heart health, and may be associated with lower age-related heart dysfunction.
Takeaway
Maintaining a health-promoting diet as you age can be crucial for helping ward off chronic diseases like heart disease, cancer, and osteoporosis that are more likely to develop in older age.
Along with making health-supporting food choices, it’s also important to limit processed foods, as well as foods high in sodium, sugar, and unhealthy fats.
It may be easier to limit these foods than to avoid them entirely, as this would make it easier to stay consistent with a balanced diet over time. That said, depending on your health, some foods may need to be avoided entirely.
Always consult with your doctor or another healthcare professional on the best foods to eat and the ones you should limit or avoid.
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