Foods Older Adults Should Cut Out by Age 60 – Page 37

1. Processed Meats

Processed meats, such as bacon, hot dogs, sausage, and deli meats, are staples in many diets but become increasingly problematic as we age. These meats are typically high in sodium, saturated fats, and preservatives like nitrates and nitrites. According to the World Health Organization, consumption of processed meats is linked to an increased risk of colorectal cancer and cardiovascular disease (WHO). The high sodium content can contribute to hypertension, while saturated fats raise cholesterol, threatening heart health.

For older adults, the warning signs of overconsumption may include swelling from water retention, rising blood pressure, or digestive discomfort. It’s wise to limit these foods and instead opt for lean, unprocessed protein sources.

Skinless poultry
Fish
Beans and lentils
Tofu or tempeh

2. Sugary Cereals

Many popular breakfast cereals marketed as “healthy” are actually loaded with added sugars, which can wreak havoc on blood glucose and insulin levels—especially in older adults. Consuming high-sugar cereals in the morning causes a spike in blood sugar, followed by a rapid drop, leading to energy crashes, cravings, and increased risk of type 2 diabetes. According to the American Heart Association, older adults should limit added sugar intake to help prevent obesity, heart disease, and metabolic disorders (AHA).

Frosted flakes, honey-coated puffs, and chocolate cereals often contain more than 10 grams of sugar per serving—sometimes rivaling a dessert. In contrast, whole grain or unsweetened cereals such as plain oatmeal or shredded wheat are far better options. A good habit is to check nutrition labels for both total and added sugars, aiming for less than 5 grams per serving. Choose fiber-rich, unsweetened cereals
Add fresh fruit for natural sweetness.

3. White Bread

White bread is a common staple, but it’s made from refined grains that have been stripped of fiber, vitamins, and minerals. This makes it a high-glycemic food, causing rapid spikes and drops in blood sugar. For older adults, this can increase the risk of insulin resistance and type 2 diabetes. According to the Harvard T.H. Chan School of Public Health, whole grains are linked to a lower risk of chronic disease, while refined grains like white bread offer little nutritional benefit (Harvard Nutrition Source).

Whole grain breads, in contrast, are higher in fiber and nutrients that help stabilize blood sugar, improve digestion, and promote heart health. To make a healthy switch:
Look for “100% whole grain” on bread labels
Choose options with at least 3g fiber per slice
Try rye, oat, or sprouted grain breads

4. Fried Foods

Fried foods, such as fried chicken, French fries, and onion rings, are loaded with unhealthy fats that can increase cholesterol and promote inflammation in the body. The oils commonly used in frying—often reused at high temperatures—create trans fats and advanced glycation end products (AGEs), both of which are linked to higher risks of heart disease, stroke, and even certain cancers. According to the American Heart Association, regular consumption of fried foods can significantly raise “bad” LDL cholesterol and lower “good” HDL cholesterol (AHA).

Older adults may notice increased joint discomfort or digestive issues after eating fried meals, as inflammation becomes more pronounced with age. Healthier cooking alternatives include:
Baking or roasting foods instead of frying
Using an air fryer for a crispy texture with less oil
Sautéing in olive oil instead of deep-frying

5. Soda and Soft Drinks

Sugary sodas and soft drinks are among the leading culprits for poor metabolic health and dental problems, especially as we age. These beverages deliver a massive dose of added sugars in a single serving, rapidly increasing blood glucose and insulin levels. Over time, this leads to a higher risk of type 2 diabetes, obesity, and even fatty liver disease. The American Dental Association also highlights how acidic and sugary drinks erode enamel, increasing the risk of cavities and tooth loss in older adults (ADA).

In contrast, water and unsweetened teas hydrate without adding calories or sugar, helping to support kidney function and overall health. Making the switch from soda to healthier beverages doesn’t have to be difficult:
Add fruit slices to water for natural flavor
Try herbal or green teas for antioxidants
Limit artificial sweeteners, which may impact gut health

6. Packaged Snack Cakes

Packaged snack cakes—like popular cream-filled cupcakes, snack pies, and pastries—are a source of hidden health hazards for older adults. These treats are often high in trans fats, sugars, and artificial preservatives, which help extend shelf life but can be detrimental to heart health and overall wellness. The FDA has explicitly warned about the dangers of trans fats, which raise LDL (“bad”) cholesterol and increase the risk of cardiovascular disease (FDA).

Store-bought cakes are typically loaded with ingredients like partially hydrogenated oils, high-fructose corn syrup, and chemical stabilizers. In contrast, homemade baked goods allow for control over fat, sugar, and additive content.
Bake at home with whole grain flours and natural sweeteners
Use heart-healthy oils, like olive or avocado oil
Read ingredient labels before purchasing snacks

7. High-Sodium Canned Soups

Canned soups are a convenient meal option, but many varieties are packed with excessive sodium, which poses a particular risk to older adults. High sodium intake is directly linked to elevated blood pressure, increasing the risk of heart attack, stroke, and kidney disease. According to the American Heart Association, just one serving of traditional canned soup can contain between 700 and 1,300 milligrams of sodium—often more than half the recommended daily limit for adults (AHA).

Excess sodium may lead to swelling, headaches, or shortness of breath—warning signs older adults should not ignore. Healthier alternatives include:
Choosing low-sodium or “no salt added” canned soups
Making homemade soups with fresh ingredients and herbs for flavor
Rinsing canned beans or vegetables before adding to recipes

8. Flavored Yogurts

Flavored yogurts may appear healthy, but they often contain substantial amounts of added sugars—sometimes rivaling the sugar content of a dessert. For older adults, this can lead to spikes in blood glucose, weight gain, and an increased risk of type 2 diabetes. According to the USDA, a single serving of fruit-flavored yogurt can contain as much as 20 grams of added sugar (USDA FoodData Central).

In contrast, plain yogurt—especially Greek or Icelandic styles—offers calcium, protein, and probiotics without the sugar overload. For a naturally sweet and nutritious option:
Start with plain, unsweetened yogurt
Add fresh or frozen fruit like berries, peaches, or bananas
Sprinkle a small amount of cinnamon or vanilla for extra flavor

9. Margarine with Trans Fats

Some types of margarine, especially older or stick varieties, are made with partially hydrogenated oils—a source of artificial trans fats. Trans fats have been strongly linked to increased risk of heart disease, stroke, and inflammation. According to the American Heart Association, trans fats raise LDL (“bad”) cholesterol while lowering HDL (“good”) cholesterol, compounding cardiovascular risk in older adults (AHA).

Healthier alternatives include soft margarines labeled “trans fat free,” olive oil, or even small amounts of real butter. When shopping, always check the nutrition facts and ingredient list:

Avoid products listing “partially hydrogenated oils”
Choose spreads with zero grams of trans fat per serving
Opt for olive oil for heart-healthy monounsaturated fats

10. Commercial Baked Goods

Commercially prepared cookies, pastries, and muffins are enticing treats, but they often contain a combination of refined flours, added sugars, and unhealthy fats. These ingredients can cause rapid blood sugar spikes and contribute to weight gain, insulin resistance, and inflammation—problems that become more serious with age. According to the Centers for Disease Control and Prevention, limiting foods high in refined grains and sugars is essential for reducing chronic disease risk (CDC).

Homemade baked goods, by contrast, offer far more control over the type and amount of sugar, flour, and fat used. To enjoy these treats in moderation:
Use whole grain flours and reduce added sugar in recipes
Portion treats into single servings to avoid overindulgence
Pair with fruit for added fiber and nutrients

11. Energy Drinks

Energy drinks like Red Bull, Monster, and 5-hour Energy are widely marketed for their supposed ability to boost alertness and stamina. However, these beverages are typically loaded with high doses of caffeine and sugar, sometimes containing up to 300 mg of caffeine and 50 grams of sugar per serving. Excessive caffeine can cause rapid heart rate, elevated blood pressure, and insomnia—risks that are magnified in older adults. The National Institutes of Health warns that energy drinks can be particularly hazardous for people with heart conditions or hypertension (NIH).

Instead of reaching for these stimulants, try safer, more sustainable ways to enhance energy:
Stay hydrated with water or herbal teas
Eat balanced meals with whole grains and lean protein
Take short walks or stretch to increase circulation

12. Ice Cream

Ice cream is a beloved dessert, but for older adults, its high saturated fat and sugar content can pose significant risks. Regular consumption raises LDL (“bad”) cholesterol and increases the risk of heart disease, while the high sugar load can contribute to insulin resistance and weight gain. Some popular brands pack more than 250 calories, 15 grams of sugar, and 9 grams of saturated fat in a single half-cup serving. According to the Cleveland Clinic, excess saturated fat has a direct link to elevated cholesterol and cardiovascular issues (Cleveland Clinic).

To enjoy treats without health risks, consider:
Practicing portion control—serve a small scoop in a bowl, not straight from the carton
Choosing lower-fat or reduced-sugar varieties
Exploring alternatives, such as frozen yogurt, fruit-based sorbets, or homemade “nice cream” using blended frozen bananas

13. Fast Food Burgers

Fast food burgers are a quick and tempting meal, but they come at a cost to health, especially for adults over 60. These burgers often contain high levels of sodium, saturated fat, and calories. For example, a typical fast food cheeseburger can pack over 500 calories, 12 grams of saturated fat, and more than 1,000 milligrams of sodium per serving. According to the USDA, diets high in sodium and saturated fat raise the risk of heart disease and hypertension (USDA).

Instead, consider building your own healthier burger at home:
Use lean ground turkey, chicken, or plant-based patties
Choose whole grain buns or skip the bun entirely
Load up on fresh veggies like lettuce, tomato, and onion
Control sodium by seasoning with herbs and spices instead of salt-heavy sauces

14. Instant Noodles

Instant noodles are a pantry staple for many due to their convenience and affordability, but they are problematic for older adults. These products are typically loaded with sodium, artificial flavors, and preservatives like monosodium glutamate (MSG) and tertiary-butyl hydroquinone (TBHQ). A single serving can contain over 800-1,500 milligrams of sodium, which can quickly put someone over the recommended daily limit. The excessive sodium and preservatives may lead to hypertension and kidney strain, which are particular concerns for adults over 60 (Healthline).

Homemade noodle soups are a healthier, more nutrient-rich alternative. Consider:
Using whole grain noodles
Adding fresh vegetables and lean protein
Choosing low-sodium broths or making your own

15. Microwave Popcorn (with Butter Flavor)

Microwave popcorn, particularly butter-flavored varieties, may seem like a harmless snack, but many brands contain artificial flavors, added sodium, and even trans fats. Diacetyl, a chemical used for butter flavoring, has raised health concerns, while partially hydrogenated oils can contribute to higher LDL cholesterol and inflammation. According to the Environmental Working Group, some microwave popcorn brands still use additives and unhealthy fats that can impact cardiovascular and respiratory health (EWG).

Air-popped popcorn is a far healthier alternative. It’s naturally low in calories and free from artificial additives. To upgrade your snack:
Prepare popcorn using an air popper or on the stovetop with a small amount of heart-healthy oil
Season with herbs or nutritional yeast instead of butter-flavored toppings
Read labels carefully and avoid products listing “partially hydrogenated oils” or artificial flavors

16. Sweetened Condensed Milk

Sweetened condensed milk is a staple in many desserts and beverages, but its concentrated sugar content poses a significant risk for older adults. Just two tablespoons can contain more than 20 grams of sugar, leading to rapid spikes in blood glucose and placing stress on the pancreas and metabolic system. Over time, excessive consumption of concentrated sugars increases the risk of type 2 diabetes, weight gain, and fatty liver disease. The American Diabetes Association recommends minimizing added sugars, especially in concentrated forms, to protect long-term metabolic health (American Diabetes Association).

Unsweetened dairy or plant-based milks, such as skim milk or unsweetened almond milk, offer a healthier alternative for recipes and beverages. To reduce risk:
Use sweetened condensed milk sparingly, if at all
Opt for fresh fruit or natural sweeteners in desserts
Choose unsweetened milk options for coffee or cereal

17. Bottled Salad Dressings

Bottled salad dressings may seem like a healthy addition to greens, but many contain hidden sugars, sodium, and unhealthy fats that can undermine efforts to eat well. Some popular varieties pack up to 300 milligrams of sodium and 5 grams of added sugar in just two tablespoons, while also containing preservatives and artificial flavors. According to the Mayo Clinic, excess sodium and sugar in condiments can contribute to high blood pressure and metabolic issues, especially for older adults (Mayo Clinic).

Homemade vinaigrettes are a fresher, more nutritious alternative. They allow you to control the ingredients and avoid unnecessary additives. Consider:
Mixing olive oil, vinegar, and herbs for a simple, flavorful dressing
Adding fresh lemon juice or mustard for extra zest
Reading labels to avoid dressings with high fructose corn syrup or “hidden” sugars

18. Canned Fruit in Syrup

Canned fruit in heavy or light syrup may appear to be a convenient way to enjoy fruit, but these products are often loaded with added sugars. Just half a cup can contain more than 20 grams of sugar, which can spike blood glucose and contribute to weight gain, insulin resistance, and dental issues—risks that increase with age. According to the USDA, consuming fruit in syrup adds unnecessary calories and sugars compared to fresh or water-packed options (USDA ChooseMyPlate).

For a healthier alternative, look for canned fruit labeled “packed in water” or “packed in its own juice,” or choose fresh or frozen fruit instead. When shopping:
Always check the label for “no added sugar” or “unsweetened”
Rinse canned fruit in syrup under water to remove some excess sugar
Prioritize whole, fresh fruit whenever possible

19. Pizza with Processed Toppings

Pizza is a favorite comfort food, but pies loaded with processed meats like pepperoni, sausage, and extra cheese are high in sodium and saturated fat. These ingredients can quickly push a single slice to over 700 milligrams of sodium and 8 grams of saturated fat, according to the American Heart Association. Regular consumption increases the risk of high blood pressure and heart disease, particularly for adults over 60 (AHA).

Homemade pizza is a healthier alternative that puts you in control of the ingredients. Consider these tips:
Use whole wheat or cauliflower crust for added fiber
Swap processed meats for grilled chicken or skip meat entirely
Top with a variety of colorful vegetables—peppers, spinach, mushrooms, and tomatoes
Go light on cheese or try part-skim mozzarella

20. Store-Bought Pie Crusts

Store-bought pie crusts offer convenience, but many brands are made with partially hydrogenated oils—an artificial source of trans fats. Trans fats are well-known for raising LDL (“bad”) cholesterol and increasing the risk of cardiovascular disease, especially in older adults. Commercial pie crusts may also contain preservatives and stabilizers that extend shelf life but add unnecessary chemicals to your diet. The FDA has moved to eliminate artificial trans fats, yet some products may still contain trace amounts (FDA).

Homemade pastry is a healthier option, allowing you to control the type and amount of fat and avoid unnecessary additives. To make better choices:
Read ingredient lists for “partially hydrogenated oils” or trans fats
Choose crusts with simple, recognizable ingredients
Experiment with olive oil or whole grain flour in homemade recipes

21. Commercial Granola Bars

Commercial granola bars are often marketed as convenient health foods, but many are packed with added sugars, artificial flavors, and preservatives. Some popular brands contain upwards of 12 grams of sugar per bar—nearly as much as a candy bar—and use syrups, palm oils, and stabilizers that contribute little nutritional value. The Centers for Disease Control and Prevention recommends limiting added sugars, especially in snack foods, to protect metabolic and heart health (CDC).

Homemade granola bars or energy bites are far better options, giving you control over sweetness, fiber, and healthy fats. For a more nutritious snack:
Use oats, nuts, and seeds for natural fiber and protein
Sweeten with small amounts of honey or dried fruit
Read labels for bars with whole foods and minimal added sugars

22. Flavored Instant Oatmeal

Flavored instant oatmeal packets may seem like a quick, nutritious breakfast, but many varieties are high in added sugars and sodium. Some popular packets contain up to 12 grams of sugar and over 200 milligrams of sodium per serving—levels that can negatively impact blood sugar and blood pressure in older adults. According to the American Heart Association, excessive sugar and sodium intake increases the risk of heart disease and metabolic disorders (AHA).

Plain, old-fashioned or steel-cut oats are a much healthier base, providing fiber and nutrients without the unnecessary additives. To enhance flavor naturally:
Add fresh or dried fruit for sweetness
Sprinkle in cinnamon, nutmeg, or vanilla extract
Top with a small handful of nuts or seeds for texture

23. Alcoholic Cocktails

Alcoholic cocktails are often loaded with both alcohol and added sugars, making them a double threat to health—especially for older adults. Drinks like margaritas, daiquiris, and pina coladas can contain upwards of 30 grams of sugar and several ounces of alcohol per serving. Excessive intake can lead to blood sugar spikes, weight gain, impaired liver function, and increased risk of falls or medication interactions. The National Institute on Aging stresses that even moderate alcohol use can have heightened effects after 60 (National Institute on Aging).

Healthier alternatives include a small glass of wine, a light beer, or alcohol-free mocktails using sparkling water and fresh fruit. To reduce risks:
Limit cocktails to special occasions
Choose beverages with lower sugar and alcohol content
Alternate with water to stay hydrated and pace consumption

24. Frozen Breaded Fish or Chicken

Frozen breaded fish or chicken products are convenient, but they often come loaded with sodium, unhealthy fats, and preservatives. A single serving can contain over 500 milligrams of sodium and high levels of saturated fat, contributing to high blood pressure and heart disease risks in older adults. According to the American Heart Association, breaded and fried frozen foods can also contain hidden trans fats and additives that further increase the risk of cardiovascular problems (AHA).

Choosing fresh or grilled versions of fish and chicken is a much healthier option. Consider these tips:
Buy plain, unbreaded fillets or poultry and season at home with herbs and spices
Grill, bake, or broil instead of frying or breading
If you must buy frozen, opt for products labeled “low sodium” and check for minimal ingredients

25. Sweetened Nut Butters

Many commercial nut butters, especially peanut and almond butters, are sweetened with added sugars and sometimes blended with hydrogenated oils. These additives can increase the risk of heart disease, weight gain, and blood sugar spikes—issues that are especially concerning for adults over 60. According to the Harvard T.H. Chan School of Public Health, hydrogenated oils introduce trans fats, which are harmful for cardiovascular health (Harvard Nutrition Source).

Natural nut butters, made with just nuts and perhaps a pinch of salt, offer a healthier spread rich in protein, fiber, and heart-healthy fats. For better choices:
Read ingredient lists and avoid products with sugar, honey, or hydrogenated oils
Opt for “natural” or “unsweetened” labels
Stir natural nut butters to incorporate separated oils rather than choosing homogenized, sweetened versions

26. Artificially Flavored Coffee Creamers

Artificially flavored coffee creamers are a popular addition to morning routines, but they often contain a cocktail of added sugars, artificial flavors, and hydrogenated oils. These ingredients can contribute to elevated blood sugar, increased cholesterol, and even digestive discomfort—concerns that become more pressing with age. A single tablespoon of many commercial creamers can contain up to 5 grams of sugar and trans fats, which the American Heart Association links to cardiovascular disease and metabolic problems (AHA).

Healthier alternatives include using a splash of low-fat milk, unsweetened plant-based milks, or just a small amount of half-and-half. To manage intake:
Choose unsweetened or minimally processed creamers
Read labels for ingredients like corn syrup, artificial flavors, or partially hydrogenated oils
Limit to one serving per cup or try drinking coffee black

27. Canned Pasta Meals

Canned pasta meals, such as ravioli or spaghetti in sauce, are convenient but often contain high levels of sodium and preservatives. A single serving can easily have more than 800 milligrams of sodium—over a third of the recommended daily limit for older adults. These products also use additives and stabilizers to extend shelf life, which may contribute to digestive discomfort and strain the kidneys over time. The American Heart Association warns that processed canned meals can be significant sources of hidden sodium and chemicals (AHA).

Home-cooked pasta offers far better control over ingredients, allowing you to use whole grain noodles, fresh vegetables, and homemade sauces with little or no added salt. For healthier choices:
Prepare pasta dishes from scratch using fresh or frozen produce
Check labels for sodium content and avoid products with long ingredient lists or unfamiliar additives
Opt for low-sodium versions if convenience is necessary

28. Store-Bought Muffins

Store-bought muffins, often marketed as a quick breakfast or snack, frequently contain oversized portions, excessive added sugars, and refined flours. A single commercially baked muffin can contain 400-600 calories and as much as 30 grams of sugar—more than a typical dessert. According to the National Institutes of Health, large portion sizes and added sugars in processed baked goods are key contributors to weight gain and blood sugar spikes, particularly problematic for those over 60 (NIH).

Homemade muffins offer a healthier alternative by allowing you to control both ingredients and portion size. For better results:
Use whole grain flours and reduce the sugar in recipes
Add fruit or nuts for fiber and nutrients
Make mini-muffins to keep portions reasonable

29. Flavored Rice or Pasta Mixes

Flavored rice or pasta mixes may seem like a convenient side dish, but they often pack high levels of sodium, artificial flavors, and preservatives. A single serving can deliver over 800 milligrams of sodium and a host of additives that may trigger digestive discomfort, water retention, or even increased blood pressure—concerns that are more significant for adults over 60. The American Heart Association cautions that packaged, flavored grains are major hidden sources of sodium and chemicals in the diet (AHA).

Plain whole grains, such as brown rice, quinoa, or whole-wheat pasta, are healthier choices, providing fiber and nutrients without unnecessary salt or chemicals. For better flavor and nutrition:
Season plain grains with fresh herbs, garlic, onion, or lemon
Add vegetables or a splash of olive oil for extra taste
Check labels for sodium and artificial additives if buying pre-made mixes

30. Jams and Fruit Spreads with Added Sugar

Commercial jams and fruit spreads often contain large amounts of added sugar, with some brands delivering up to 12 grams of sugar per tablespoon—more than many would expect from a seemingly “healthy” fruit product. Excessive intake of added sugars is linked to weight gain, insulin resistance, and an increased risk of chronic diseases, particularly for adults over 60. The American Heart Association recommends minimizing added sugars in all foods, including spreads and preserves (AHA).

Low-sugar or “no sugar added” spreads are a better choice, as are homemade fruit compotes made with just fruit and a touch of natural sweetener. When shopping for fruit spreads:
Look for products labeled “100% fruit” or “no added sugar”
Check the ingredient list for sugar, corn syrup, or other sweeteners
Try topping toast with fresh fruit slices for even less sugar

31. Frozen Pizza

Frozen pizzas are a convenient meal, but they often come loaded with sodium, saturated fat, and preservatives. A single serving can contain over 800 milligrams of sodium and 8 grams of saturated fat, which can quickly add up if you eat more than one slice. These components contribute to elevated blood pressure, cholesterol, and long-term heart disease risk—issues that become more critical with age. According to the American Heart Association, frozen and processed pizzas are among the top sources of unhealthy fats and sodium in the American diet (AHA).

Homemade pizza is a far healthier option, as you control the ingredients and portion sizes. For a better pizza experience:
Use whole wheat or cauliflower crust for extra fiber
Top with a variety of colorful vegetables and lean proteins
Go light on cheese or use part-skim mozzarella
Limit high-sodium toppings like pepperoni or sausage

32. Flavored Bottled Waters

Flavored bottled waters are often marketed as a healthier alternative to soda, but many varieties contain hidden sugars or artificial sweeteners. Some brands add up to 5-10 grams of sugar per serving, while others use artificial sweeteners like aspartame or sucralose, which may impact gut health and increase cravings for sweets. According to the Harvard T.H. Chan School of Public Health, plain water remains the best choice for staying hydrated, as it is calorie-free and free from additives (Harvard Nutrition Source).

To encourage proper hydration and minimize additives:
Choose plain, filtered water as your primary beverage
Infuse water with slices of citrus, cucumber, or fresh herbs for a natural flavor boost
Read labels for added sugars and artificial ingredients

33. Sweetened Applesauce

Sweetened applesauce is a common pantry staple, but many commercial varieties contain significant amounts of added sugar—sometimes more than 15 grams per serving. This added sugar can quickly contribute to excess calorie intake, blood sugar spikes, and a higher risk for metabolic disorders, especially for older adults. The American Heart Association recommends choosing unsweetened applesauce to avoid these unnecessary sugars and help maintain better overall health (AHA).

Unsweetened applesauce contains just apples and water, preserving the fruit’s natural sweetness and fiber content. To ensure you’re making the healthiest choice:
Read labels carefully and select applesauce marked “unsweetened”
Avoid ingredient lists that include sugar, corn syrup, or artificial sweeteners
Add your own cinnamon or nutmeg for extra flavor, if desired

34. Pickles and Pickled Foods (with High Sodium)

Pickles and other pickled foods can be a flavorful addition to meals, but they are often extremely high in sodium. A single medium dill pickle can contain over 800 milligrams of sodium—more than a third of the recommended daily limit for older adults. High sodium intake is linked to increased blood pressure, heart disease, and kidney strain. The American Heart Association advises limiting sodium from pickled and processed foods to protect cardiovascular health (AHA).

Fresh, raw vegetables are a much better choice for snacking or adding crunch to meals, as they provide fiber, vitamins, and minerals without the sodium overload. To enjoy pickled flavors while minimizing health risks:
Choose low-sodium pickles when available
Limit portion sizes to a few slices, not whole spears or jars
Balance pickled foods with plenty of fresh vegetables

35. Flavored Nut Mixes

Flavored nut mixes, commonly found at grocery stores, may seem like a nutritious snack, but they’re often coated with added salt, sugar, or oils. Sweet and spicy varieties can pack up to 200 milligrams of sodium and 8 grams of sugar per handful, undermining the natural health benefits of nuts. According to the Cleveland Clinic, excess sodium and added sugars from snack mixes can elevate blood pressure and increase the risk of metabolic syndrome in older adults (Cleveland Clinic).

Raw or lightly salted nuts are a far healthier option, offering protein, fiber, and heart-healthy fats without the unnecessary additives. To enjoy nuts wisely:
Choose raw or dry-roasted varieties with no added sugar or oil
Opt for unsalted or lightly salted options to reduce sodium intake
Practice portion control—stick to a small handful per snack

36. Frozen Desserts (Non-Dairy)

Non-dairy frozen desserts, such as coconut milk ice creams or almond milk frozen treats, are popular plant-based alternatives but can still be problematic for older adults. Many varieties contain just as much—if not more—added sugars as traditional ice cream, sometimes exceeding 20 grams per serving. Additionally, coconut-based versions may be high in saturated fat, which can influence cholesterol and heart health. The Harvard T.H. Chan School of Public Health notes that not all non-dairy alternatives are inherently healthier and encourages label reading.

Fresh fruit, in contrast, delivers natural sweetness, fiber, and vitamins without added sugars or fats. To enjoy frozen treats more healthfully:
Choose non-dairy desserts with minimal added sugars and saturated fat
Limit portion sizes to a small cup or scoop
Opt for homemade fruit sorbets or enjoy frozen grapes or banana slices

37. Syrupy Pancake Mixes

Many commercial pancake mixes and ready-to-pour syrups are packed with added sugars and refined flours. A typical serving of prepared pancakes with syrup can deliver over 30 grams of sugar and little fiber, contributing to blood sugar spikes, weight gain, and increased risk of type 2 diabetes—key concerns for adults over 60. According to the CDC, reducing added sugars is crucial for maintaining metabolic health as we age.

Homemade pancakes made with whole grain flour, eggs, and milk offer more nutrients and fiber. For healthier breakfasts:
Prepare pancakes from scratch using oats or whole wheat flour
Top with fresh berries, sliced bananas, or a dollop of plain yogurt instead of sugary syrups
Limit portion sizes to keep calorie and sugar intake in check

38. Store-Bought Potato Chips

Store-bought potato chips are a popular snack, but they are typically high in unhealthy fats and sodium. A single serving—often less than a handful—can contain 150 calories, 10 grams of fat, and 170 milligrams of sodium, yet it’s easy to eat multiple servings at once. Excessive intake of these snacks can raise blood pressure, increase cholesterol, and contribute to weight gain, all of which are especially risky for older adults. The CDC warns that processed snacks like chips are a leading source of sodium in the American diet.

Baked chips or homemade versions made with sweet potatoes or root vegetables can offer a crunch with less fat and salt. For smarter snacking:
Choose baked or air-fried chips with lower sodium content
Make your own chips at home using olive oil and herbs
Be mindful of portion sizes—measure out a serving instead of eating from the bag

39. Sweetened Iced Tea

Many bottled and commercially prepared iced teas are loaded with added sugars—sometimes exceeding 30 grams per bottle, which rivals or even surpasses many sodas. This sugar surge can lead to blood glucose spikes, weight gain, and increased risk for metabolic syndrome, especially for older adults. The CDC emphasizes the importance of reducing added sugars in beverages to maintain better health as we age.

Unsweetened iced tea or homemade tea brewed from black, green, or herbal varieties offers antioxidants and hydration without the sugar overload. For a healthier alternative:
Make iced tea at home and skip the sugar, or use just a splash of lemon
Flavor with fresh mint, ginger, or sliced fruit for natural sweetness
Read labels on bottled teas and choose products marked “unsweetened”

40. Processed Cheese Slices

Processed cheese slices, such as American cheese singles, are a convenient sandwich or snack option, but they often contain a long list of additives, emulsifiers, and high levels of sodium. A single slice can have up to 400 milligrams of sodium and less real dairy than you might expect. These processed products may also be higher in saturated fat and contain artificial coloring or preservatives, which can contribute to high blood pressure and other health concerns for older adults. The Mayo Clinic recommends limiting processed cheeses in favor of natural varieties.

Natural cheeses like mozzarella, Swiss, or cheddar offer more nutrients and fewer additives. For better cheese choices and serving habits:
Opt for minimally processed, natural cheeses and enjoy in moderation
Use thin slices or shred cheese to stretch flavor without overdoing sodium or calories
Pair cheese with fresh fruit or whole grain crackers for a balanced snack

41. Canned Chili

Canned chili may offer a quick meal, but it often comes with a hefty dose of sodium, saturated fat, and preservatives. A single cup can contain over 900 milligrams of sodium and significant amounts of saturated fat from processed meats, which can raise blood pressure and cholesterol—key concerns for adults over 60. Additionally, canned varieties may include stabilizers, artificial flavors, and other additives that are best avoided. The American Heart Association advises choosing minimally processed foods and watching sodium intake to support heart health.

Homemade chili provides more control over salt, fat, and ingredient quality. Tips for healthier chili:
Use lean ground turkey, chicken, or extra beans for protein
Flavor with fresh herbs, spices, and vegetables instead of relying on packaged mixes
Check labels for lower-sodium, preservative-free canned options if convenience is a must

42. Fruit Juices (with Added Sugar)

Many commercial fruit juices contain added sugars, making them less healthy than they appear. A single cup of sweetened orange or apple juice can deliver over 25 grams of sugar—equivalent to several teaspoons. These added sugars can spike blood glucose, encourage weight gain, and increase the risk of type 2 diabetes, especially in older adults. The CDC recommends prioritizing whole fruits over juices to get the benefits of fiber and lower glycemic impact.

Whole fruits provide natural sweetness, fiber, and a slower release of sugars, helping to keep blood sugar stable and support digestive health. For healthier hydration and snacking:
Choose whole fruits or blend fruit with water for a homemade smoothie
Limit juice servings to 4 ounces or less and check labels for “no added sugar”
Opt for water or unsweetened beverages as the main drink of the day

43. Store-Bought Frosting

Store-bought frosting is a quick way to top cakes and cupcakes, but it’s often loaded with trans fats, saturated fats, and an astonishing amount of sugar. Many brands still contain partially hydrogenated oils, which raise LDL (“bad”) cholesterol and increase heart disease risk—a particular concern for adults over 60. A single serving can include more than 20 grams of sugar and unhealthy fats. The FDA has pushed to remove trans fats from foods, but some products may still contain small amounts.

Homemade frosting, made with real butter, cream cheese, or whipped cream, allows for better control over sugar and fat content. For a healthier treat:
Make frosting at home using natural ingredients and less sugar
Use a thin layer or skip the frosting to cut calories and fat
Pair cakes with fresh fruit for extra flavor and nutrients

44. Sweetened Breakfast Bars

Sweetened breakfast bars are marketed as convenient and healthy, but many are high in added sugars and surprisingly low in fiber and protein. Some popular bars can deliver up to 18 grams of sugar per serving—similar to a candy bar—and rely on refined grains that offer little nutritional value. This sugar and low fiber combo can lead to blood sugar spikes, reduced satiety, and increased risk of weight gain or metabolic issues for adults over 60. The CDC encourages replacing sugary snacks with whole-grain, nutrient-dense foods.

Whole grain toast, oatmeal, or homemade bars with oats, seeds, and nuts are much better breakfast options, providing fiber for steady energy and heart health. For smarter morning choices:
Look for bars with at least 3 grams of fiber and minimal added sugar
Choose snacks made from whole grains, nuts, and natural sweeteners
Pair with fruit or yogurt for a balanced meal

45. Pre-Made Pie Fillings

Pre-made pie fillings are a convenient shortcut for baking, but they often come with a heavy dose of added sugars and preservatives. A single serving can contain over 20 grams of sugar, along with corn syrup, artificial flavors, and stabilizers to prolong shelf life. These ingredients can spike blood sugar and contribute to weight gain, making them especially risky for adults over 60. The CDC recommends limiting added sugars and processed foods for better health outcomes.

Fresh fruit, lightly sweetened and thickened at home, is a superior alternative. Not only does it cut down on excess sugar, but it also provides vitamins, fiber, and antioxidants. To make better pie fillings:
Use fresh or frozen fruit with minimal added sugar
Read labels on canned fillings and avoid those with high fructose corn syrup or artificial additives
Add spices like cinnamon for extra flavor without extra sugar

46. Flavored Rice Cakes

Flavored rice cakes, such as those with caramel, cheese, or BBQ seasoning, may appear to be a light snack, but they often contain added sugars, artificial flavors, and a surprising amount of sodium. Some varieties pack up to 100 milligrams of sodium or 3-5 grams of sugar per serving, which can quickly add up when snacking. Over time, frequent consumption of these additives can contribute to high blood pressure and metabolic issues, concerns that are especially relevant for older adults. The American Heart Association advises limiting salty snacks to protect heart health.

Plain rice cakes are a better choice, offering a blank canvas for healthier toppings. For a more nutritious snack:
Top plain rice cakes with nut butter, avocado, or fresh fruit
Read labels and choose varieties with minimal added sugar or salt
Pair with lean protein or fiber-rich foods to increase satiety

47. Sweetened Milk Alternatives

Plant-based milks like almond, soy, oat, and coconut milk are popular dairy alternatives, but many flavored or sweetened varieties contain significant added sugars. Some sweetened plant-based milks can have up to 15 grams of sugar per cup—on par with some sodas. These hidden sugars can contribute to blood sugar spikes, weight gain, and increased risk of chronic diseases for adults over 60. The Harvard T.H. Chan School of Public Health recommends choosing unsweetened milk alternatives to limit added sugar intake.

Unsweetened plant-based milks provide the same creamy texture and nutritional benefits, such as calcium and vitamin D (when fortified), without the sugar overload. To make the healthiest choice:
Read labels and look for “unsweetened” or “no added sugar” versions
Avoid products with cane sugar, syrup, or other sweeteners high on the ingredient list
Add your own flavor with vanilla extract or a sprinkle of cinnamon if desired

48. Flavored Instant Coffee

Flavored instant coffee mixes are convenient and enticing, but they often come with a hidden load of added sugars, artificial flavors, and sometimes hydrogenated oils. A single serving of flavored instant coffee can contain up to 10 grams of sugar and a blend of synthetic additives, contributing to blood sugar spikes, weight gain, and increased cardiovascular risk for older adults. According to the CDC, it’s crucial to limit added sugars and processed food ingredients for optimal health after 60.

Plain instant coffee, on the other hand, provides the benefits of caffeine and antioxidants without the unnecessary extras. For a healthier cup:
Choose unsweetened, plain instant coffee
Add your own milk, cinnamon, or vanilla extract for flavor
Read ingredient lists and avoid products with corn syrup solids, artificial flavors, or trans fats

49. Sweetened Yogurt Drinks

Sweetened yogurt drinks, such as many popular smoothies and probiotic beverages, often contain surprisingly high amounts of added sugar—sometimes over 20 grams per bottle. This sugar load can lead to blood sugar spikes, weight gain, and increased risk of metabolic conditions, particularly for adults over 60. According to the CDC, it’s important to be mindful of added sugars in even seemingly healthy drinks.

Plain yogurt or kefir, either drinkable or spoonable, provides all the benefits of probiotics, calcium, and protein without the extra sugar. For a healthier option:
Choose plain, unsweetened yogurt drinks and add your own fruit for natural sweetness
Read nutrition labels to check for added sugars and artificial flavors
Limit portion sizes and enjoy sweetened varieties only as an occasional treat

50. Canned Gravy and Sauces

Canned gravies and sauces may save time in the kitchen, but they’re often loaded with sodium, saturated fat, and preservatives to prolong shelf life. One serving can contain over 400 milligrams of sodium and significant amounts of saturated fat, which can elevate blood pressure and cholesterol—major concerns for older adults. These products may also include artificial flavors, colorings, and stabilizers that provide little nutritional value. The American Heart Association recommends limiting highly processed, salty condiments to protect heart health.

Homemade gravies and sauces, made from fresh ingredients, allow you to control salt, fat, and additives. For better results:
Prepare gravies and sauces from scratch using broth, herbs, and spices
Read labels and choose products labeled “low sodium” and with minimal ingredients
Use portion control—add just enough for flavor, not to drench your meal

Conclusion

Reaching age 60 is a pivotal moment to reassess dietary habits and make choices that support longevity and vitality. As this article shows, many seemingly harmless foods can undermine heart, metabolic, and overall health if consumed regularly. The good news is that small, mindful changes—like reading labels, choosing whole foods, and moderating portions—can make a profound difference over time. Consulting a healthcare provider or registered dietitian for personalized nutrition guidance and regular screenings is also essential for optimal aging (Academy of Nutrition and Dietetics). Empower yourself with knowledge and make every meal an opportunity to invest in your well-being for years to come.

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