7 foods that may be aging you (and what to eat instead)

As you age, your body becomes less forgiving.

The foods and habits that once seemed harmless, like late-night snacking, indulging in fried foods, or high-intensity workouts, can now impact your energy levels, digestion, waistline, and overall health.

One of the most significant ways to support your health after 50 is by being mindful of what you eat.

Certain foods can increase inflammation, disrupt digestion, and contribute to chronic diseases.

In this article, I’ll walk you through seven foods to limit or eliminate, and I will share healthier alternatives to help you on your well-being journey.

1. Flavored Yogurt with Added Sugar

With so many yogurt options—almond, cashew, oat, whole milk, and endless flavors—it can be overwhelming to know which is best.

Many flavored yogurts are loaded with added sugars, which can contribute to inflammation, weight gain, and metabolic disorders. In fact, a 2023 University of Missouri study found that diets high in fat and sugar are linked to nonalcoholic fatty liver disease, a condition that can lead to chronic liver issues.

👉 Healthier alternative: Choose plain Greek yogurt, which is higher in protein and lower in sugar. Add natural sweetness with honey, nuts, berries, bananas, apples, or pineapple.

2. Instant Ramen Noodles

Ramen noodles may be convenient, but they’re typically high in sodium and refined carbohydrates while lacking fiber—both of which can negatively impact heart health and digestion. Women over 50 need more fiber to support gut health and prevent constipation.

👉 Healthier alternative: Choose whole-grain pasta or brown rice noodles and pair them with homemade broth, fresh vegetables, and lean protein.

3. Deli Meats

Deli meats are a staple for quick lunches, but they are often loaded with sodium, preservatives, and nitrates. The World Health Organization (WHO) classifies processed meats as a carcinogen, and even eating small amounts daily—like one hot dog—can increase the risk of colorectal cancer by 18%.

👉 Healthier alternative: Opt for fresh, unprocessed meats like roasted chicken breast or turkey. If buying deli meat, look for nitrate-free, low-sodium options.

4. Packaged Instant Oatmeal (and Other Sugary Cereals)

Oatmeal is a fantastic fiber-rich food that helps prevent colon cancer and supports heart health. However, flavored instant oatmeal packs often contain added sugars, which increase inflammation and contribute to insulin resistance.

According to the American Heart Association, women should limit added sugar to 25 grams per day. This is especially crucial after 50, as the risk of diabetes and prediabetes increases with age.

👉 Healthier alternative: Choose plain rolled or steel-cut oats and add fruits, nuts, cinnamon, or flaxseeds for natural sweetness.

5. Processed Cheese

Not all cheeses are created equal. Highly processed cheeses are often high in sodium and contain emulsifiers, artificial colorings, and added sugars. Additionally, they lack the calcium and nutrients found in natural cheeses.

👉 Healthier alternative: Choose fresh, natural cheeses like ricotta, goat cheese, mozzarella, cheddar, brie, Muenster, or provolone. These options offer better nutrition without unnecessary additives.

6. Package Ready-Made Salad Dressings

Many bottled salad dressings contain artificial additives, preservatives, and hidden sugars. A good rule of thumb: If you can’t pronounce the ingredients, you probably shouldn’t buy it.

👉 Healthier alternative: Make your own dressing using simple ingredients:

• Olive oil (for healthy fats)
• Balsamic or apple cider vinegar (for flavor and digestion support)
• Garlic, black pepper, lemon juice, and herbs

Homemade dressings not only taste better, but the healthy fats in olive oil help your body absorb vitamins from your salad, while vitamin C in lemon juice enhances iron absorption.

7. ‘Healthy’ Veggie Chips

Veggie chips often appear to be a better alternative to other conventional chips, but most companies use the same processed oils and contain just as much fat and sodium.

👉 Healthier alternative: Choose baked chips, rice cakes, or homemade stovetop popcorn for a lower-fat, fiber-rich snack. If you love chips, eat them in moderation and check the ingredient list for minimal additives.

Remember that small changes can yield big results toward your long-term health and well-being so start slow by making the switch to healthier options in cases that apply.

I’d love to hear from you!

Which of these foods do you currently eat, and which ones are you thinking of replacing? Hit reply and let me know!

In Good Health,

Deon

DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified clinician or healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.