As you age 45, your body’s metabolism slows down and your health risks increase. At this time, dietary choices are particularly critical, because some foods are not only unhelpful, but may also exacerbate problems such as obesity, cardiovascular disease and diabetes. Nutrition expert Tara Collingwood (also known as the “Diet Queen”) reveals the 12 foods you should avoid after 45 to help you protect your health and delay aging.
Contents
1. Sugary drinks
- Why avoid?
Sugary drinks such as soda, energy drinks and sweetened coffee will quickly increase blood sugar, promote abdominal fat accumulation, and increase the risk of type 2 diabetes. - Healthier choices
Water, herbal tea or sparkling water with lemon are ideal alternatives.
2. Processed meats
- Why avoid?
Processed meats such as bacon, sausages and hot dogs are high in saturated fat, sodium and nitrites, which increase the risk of cancer and heart disease. - Healthier Choices
Lean proteins like grilled chicken breast, turkey or fish are better choices.
3. Refined Carbohydrates
- Why Avoid?
White bread, white pasta and most packaged pastries are digested quickly, causing blood sugar to fluctuate wildly and promote weight gain. - Healthier Choices
Whole grains like oats, quinoa and whole-wheat bread stabilize blood sugar.
4. Fried Foods
- Why Avoid?
Fried foods like French fries and fried chicken wings are high in trans fats and calories, which promote inflammation and heart disease. - Healthier Choices
Baked, grilled or air-fried foods are healthier.
5. Alcohol
- Why Avoid?
Excessive drinking can slow metabolism, disrupt sleep, damage the liver and increase belly fat. - Healthier Choices
Limit one cup a day for women and two cups a day for men, and drink in moderation.
6. Highly processed snacks
- Why avoid?
Potato chips, crackers, and pretzels are high in salt and unhealthy fats, which can lead to edema and high blood pressure, while not providing a full feeling. - Healthier Choices
Nuts, seeds, or homemade air-popped popcorn.
7. Sugary cereals
- Why avoid?
Sugary cereals are high in sugar and low in fiber, which can easily lead to weight gain and insulin resistance. - Healthier Choices
Oatmeal, sugar-free granola, or high-fiber cereals.
8. Trans fats
- Why avoid?
Trans fats in margarine, hydrogenated oils, and packaged baked goods increase bad cholesterol (LDL), lower good cholesterol (HDL), and increase the risk of heart disease. - Healthier Choices
Avoid products containing “partially hydrogenated oils” when purchasing.
9. Full-fat dairy products
- Why avoid?
Full-fat dairy products are high in saturated fat, which may exacerbate heart health issues. - Healthier Choices
Choose low-fat or nonfat dairy products in moderation.
10. Canned soups
- Why avoid?
Canned soups are high in sodium, which can cause edema and high blood pressure. - Healthier Choices
Make your own soups, using fresh ingredients and herbs for flavoring.
11. Sweetened flavored yogurts
- Why avoid?
Sweetened yogurts contain a lot of added sugar and artificial flavors, which can cause blood sugar fluctuations and weight gain. - Healthier Choices
Choose plain Greek yogurt with fresh fruit or a little honey.
12. Juice
- Why avoid?
Even 100% juice is high in sugar and lacks fiber, which can easily cause blood sugar to rise quickly. - Healthier choice
Eat the whole fruit, or dilute the juice with water.
As we enter middle age, every choice of diet is like a mark on our body. As the writer Hemingway said, “Health is the foundation of all happiness.” Stay away from these potentially risky foods and embrace a more natural, less processed diet to keep your body strong and energetic over the years.
