29 Foods You Must Avoid After 70 for a Healthier Life

As we age, our bodies go through many changes. These changes affect how we process food and what nutrients we need. After 70, it becomes even more important to pay attention to what we eat. 

Our metabolism slows down, we might not move around as much, and our bodies may have trouble absorbing certain nutrients. All of these factors mean we need to be extra careful about our food choices.

In fact, the Healthy Eating Index (HEI) scores for older adults reveal an average diet quality of 63 out of 100. This number tells us there’s plenty of room to make better food choices for many seniors. 

Eating the right foods can help prevent or manage health problems like heart disease, diabetes, and weak bones. It can also boost energy levels and improve overall well-being.

This guide will help you understand which foods are best to avoid after 70 and what to eat instead. We’ll look at 29 different foods and explain why they might not be the best choices for older adults. 

Is your favorite food on the list? Let us know in the comments! 

Processed Meats

Bacon, sausages, and deli meats might taste good, but they’re not the best for your health. These meats contain a lot of salt, unhealthy fats, and chemicals. Eating too much of them can increase your risk of heart problems and certain cancers. 

Instead of processed meats, try lean chicken, turkey, or fish like salmon. These options give you protein without the unhealthy extras. You can grill, bake, or roast them for a tasty meal that’s much better for your heart and overall health.

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Sugary Drinks

Sodas and other sweet drinks might seem refreshing, but they’re packed with sugar and empty calories. Drinking too much of these can lead to weight gain and increase your risk of diabetes. They also don’t provide any useful nutrients your body needs. 

A better choice is to drink water, unsweetened tea, or sparkling water with a slice of lemon or lime. These options keep you hydrated without adding extra sugar to your diet.

If you miss the sweetness, try adding a small amount of 100% fruit juice to your water for flavor.

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Fried Foods

French fries and other fried snacks are hard to resist, but they’re not doing your body any favors. These foods are high in unhealthy fats that can cause inflammation in your body and lead to weight gain. They’re also often high in salt, which can raise blood pressure. 

Instead of fried foods, try baked or air-fried versions of your favorite snacks. You can make crispy vegetable chips or potato wedges in the oven with just a little oil. These alternatives give you the crunch you crave without all the unhealthy fat.

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White Bread

White bread might be a staple in many kitchens, but it’s not the best choice for older adults. It’s made with refined flour, which has very little nutrition and can cause quick spikes in your blood sugar.

These spikes can be especially problematic if you’re watching your weight or managing diabetes. Whole grain or multigrain bread is a much better option.

These types of bread have more fiber and nutrients to keep you feeling full and healthy. They also help keep your blood sugar more stable throughout the day.

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Canned Soups

Canned soups seem like a quick and easy meal, but many of them are very high in salt. Too much salt in your diet can raise your blood pressure and increase your risk of heart problems and stroke. This is especially important to watch out for as you get older. 

Instead of regular canned soups, look for low-sodium options at the store. Even better, try making your own soup at home with fresh vegetables and lean meats. Homemade soups let you control the amount of salt and can be packed with healthy ingredients.

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Full-Fat Dairy

Whole milk, heavy cream, and full-fat cheeses taste rich and creamy, but they’re high in saturated fats. These fats can raise your bad cholesterol levels and increase your risk of heart disease.

As you age, it becomes even more important to protect your heart health. Switch to low-fat or fat-free milk for your daily dairy needs. You can also try plant-based options like almond or oat milk, which come in different flavors and can be just as satisfying.

For cheese lovers, choose lower-fat options or use smaller amounts of full-flavored cheeses to get the taste you love with less fat.

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Pastries and Baked Goods

Donuts, muffins, and other sweet treats are tempting, but they’re often packed with sugar and unhealthy fats. Eating too many of these can lead to weight gain and blood sugar problems. 

They also don’t provide much in the way of nutrients your body needs. You don’t have to give up baked goods entirely, though. Try making your own at home using whole grain flour and natural sweeteners like mashed bananas or applesauce. 

You can also enjoy a piece of fruit or a small handful of nuts when you’re craving something sweet. These options satisfy your sweet tooth while giving your body important nutrients.

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Red Meat

Eating too much beef or lamb can be hard on your health, especially as you get older. These meats are often high in saturated fat, which can raise your cholesterol levels. They’ve also been linked to a higher risk of heart disease and certain types of cancer. 

This doesn’t mean you have to cut out red meat completely, but it’s smart to eat it less often. When you do eat red meat, choose lean cuts and keep portions small. 

For everyday meals, try lean chicken or turkey instead. You can also experiment with plant-based proteins like beans or lentils, which are high in fiber and nutrients.

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Potato Chips

Potato chips and other salty snacks are easy to munch on, but they’re not a good choice for everyday snacking. These foods are often fried in unhealthy oils and covered in salt, which isn’t good for your heart or blood pressure. 

They’re also easy to overeat, which can lead to weight gain. For a crunchy snack, try baked vegetable chips or air-popped popcorn instead. You can add flavor with a sprinkle of herbs or a small amount of Parmesan cheese. 

These options give you the satisfying crunch you’re looking for with fewer calories and less unhealthy fat.

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Ice Cream

Ice cream is a favorite treat for many, but it’s high in sugar and fat. Eating it too often can lead to weight gain and affect your heart health. It can also cause spikes in your blood sugar, which is especially concerning if you have diabetes. 

You don’t have to give up frozen treats altogether, though. Try frozen yogurt or fruit-based sorbets, which often have less fat and sugar. You can also make your own healthy ice cream at home by blending frozen bananas until they’re creamy. 

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Fast Food

Burgers, pizza, and other fast food meals are convenient, but they’re often high in unhealthy fats, salt, and calories. Eating too much fast food can lead to weight gain and increase your risk of heart disease and other health problems. 

It’s best to limit these foods and cook at home more often. When you make your own meals, you control the ingredients and cooking methods. Try making healthier versions of your favorite fast foods at home. 

Use whole grain buns, lean meats, and lots of vegetables. You’ll get the flavors you love while making a much better choice for your health.

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Alcohol

As we age, our bodies don’t handle alcohol as well as they used to. Drinking too much can increase your risk of falls and accidents. It can also interact with medications you might be taking.

Alcohol is high in calories and can lead to weight gain if you drink too much. If you choose to drink, do so in moderation. This means no more than one drink a day for women and up to two for men.

You can also try non-alcoholic alternatives like sparkling water with fruit, which give you a special drink without the downsides of alcohol. 

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Frozen Dinners

Many frozen meals seem like a quick and easy option, but they often contain too much salt and preservatives. These ingredients can raise your blood pressure and aren’t good for your overall health. 

Frozen dinners also tend to be low in vegetables and fiber, which are important for good digestion. Instead of buying pre-made frozen meals, try making your own. Cook larger batches of healthy meals and freeze individual portions. 

This way, you’ll have quick options on hand that are much better for your health. You can control the ingredients and make sure you’re getting plenty of vegetables and lean proteins.

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Energy Drinks

Energy drinks might promise a quick boost, but they can be risky for older adults. These drinks often contain high amounts of caffeine and sugar, which can increase your heart rate and blood pressure. 

This can be especially dangerous if you have heart problems or high blood pressure. For a natural energy boost, try drinking water or herbal tea. You can also make a smoothie with fruits and vegetables. 

These options will hydrate you and provide nutrients without the risks of energy drinks. If you’re feeling tired often, talk to your doctor about healthy ways to increase your energy.

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Cured Meats

Salami, prosciutto, and other cured meats might taste good on a sandwich, but they’re not the best choice for your health. Like processed meats, cured meats are high in salt and often contain chemicals used in the curing process. 

Eating too much of these meats can increase your risk of high blood pressure and certain types of cancer. Instead of cured meats, choose fresh, lean meats for your sandwiches and snacks. 

Turkey, chicken, or tuna are good options. You can also try plant-based proteins like hummus or avocado for a healthy and tasty sandwich filling.

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Butter and Lard

While butter and lard have been kitchen staples for years, they’re high in saturated fats. These fats can raise your cholesterol levels and increase your risk of heart disease.

As you get older, it becomes even more important to protect your heart health. Instead of butter or lard, try using healthier fats in your cooking. Olive oil, avocado oil, or nut butters are good alternatives.

These options still add flavor to your food but contain healthy fats that are better for your heart. You can use them for cooking, baking, or spreading on toast.

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Too Much Caffeine

A cup of coffee in the morning might be a habit, but too much caffeine can cause problems as you age. It can make you feel anxious, interfere with your sleep, and raise your blood pressure. Caffeine can also interact with some medications. 

You don’t need to give up coffee completely, but it’s smart to limit how much you drink. Try switching to decaf coffee or herbal tea, especially in the afternoon and evening. 

This can help you sleep better at night and feel more relaxed during the day. If you miss the warmth of a hot drink, try caffeine-free herbal teas or warm lemon water.

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Refined Pasta

White pasta might be a favorite comfort food, but it’s made with refined grains that lack important nutrients. It can cause quick spikes in your blood sugar, which isn’t good for managing your weight or diabetes risk. 

Eating too much refined pasta can also lead to feeling hungry again quickly. Instead of white pasta, try whole grain pasta or pasta made of vegetables or legumes. 

These options have more fiber and nutrients to keep you feeling full and satisfied. You can also try using spiralized vegetables like zucchini or carrots as a pasta substitute for a low-carb option.

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Candy

Candy might satisfy your sweet tooth, but it’s full of sugar and empty calories. Eating too much candy can lead to weight gain, tooth decay, and blood sugar problems. It also doesn’t provide any of the nutrients your body needs to stay healthy. 

When you’re craving something sweet, reach for a piece of fruit instead. Berries, apples, or oranges can satisfy your sweet craving while giving you vitamins and fiber. 

If you want a special treat, try a small piece of dark chocolate. It has less sugar than milk chocolate and contains antioxidants that can be good for your health.

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Commercial Granola Bars

Many store-bought granola bars are marketed as healthy snacks, but they often contain a lot of added sugars and unhealthy fats. They might seem like a good choice, but many are not much better than candy bars. 

These bars can be high in calories without providing much nutrition. Instead of buying granola bars, try making your own healthy snacks at home. Mix oats, nuts, and a little honey to make your own granola. 

Or, pack a small container of nuts and dried fruit for a quick and healthy snack on the go. These options let you control the ingredients and avoid unnecessary sugars and additives.

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Pancakes and Waffles

Traditional pancakes and waffles are made with refined flour and often topped with sugar syrups. This combination can cause quick spikes in your blood sugar and doesn’t provide lasting energy. 

They’re also often low in protein and fiber, which are important for older adults. You don’t have to give up pancakes and waffles entirely. Try making them with whole grain flour or oats for more fiber and nutrients. 

Top them with fresh fruit or a small amount of pure maple syrup instead of artificial syrups. You can also add some ground flaxseed or nuts to the batter for extra nutrition and healthy fats.

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Some Raw Vegetables

While vegetables are generally healthy, some raw veggies can be hard to digest, especially as you get older. Raw broccoli, cauliflower, and cabbage might cause gas and bloating in some people. 

This doesn’t mean you should avoid these nutritious vegetables. Instead, try cooking them lightly. Steaming or roasting these vegetables can make them easier to digest while keeping most of their nutrients. 

You can also try eating smaller portions of raw vegetables or chopping them into smaller pieces. Experiment to find what works best for your digestion while still enjoying a variety of healthy vegetables.

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Instant Noodles

Instant noodles might be a quick meal, but they’re not a healthy choice. They’re often high in salt and preservatives but low in important nutrients. 

Eating instant noodles regularly can contribute to high blood pressure and poor nutrition. Instead of instant noodles, try making quick and healthy noodle dishes at home. Use whole grain noodles or vegetable noodles made of zucchini or carrots. 

Add some lean protein like chicken or tofu and plenty of vegetables. You can make a big batch and keep portions in the fridge for quick meals throughout the week.

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Artificial Sweeteners

Many people use artificial sweeteners to cut calories, but they might not be the best choice for older adults. Some studies suggest these sweeteners could affect your metabolism and gut health. 

They might also increase cravings for sweet foods. Instead of artificial sweeteners, try using small amounts of natural sweeteners. A little honey, maple syrup, or stevia can add sweetness without the potential downsides of artificial options. 

You can also try reducing the amount of sweetener you use over time to adjust your taste buds to less sweet flavors.

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Salted Nuts

Nuts are a healthy snack, but many packaged nuts are covered in salt. Too much salt in your diet can raise your blood pressure, which is a concern for many older adults. Eating a lot of salted nuts can add more sodium to your diet than you might realize. 

Choose unsalted or lightly salted nuts instead. You’ll still get the health benefits of nuts, like healthy fats, protein, and fiber, without the extra salt. 

If you miss the salty flavor, try adding your own herbs or spices to plain nuts. A sprinkle of cinnamon or rosemary can add flavor without sodium.

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Fruit Juice

Fruit juice might seem like a healthy drink, but it’s often high in sugar and calories. It also lacks the fiber found in whole fruits. 

Drinking too much fruit juice can lead to weight gain and blood sugar spikes. This is especially important to watch if you’re managing diabetes. Instead of drinking fruit juice, eat whole fruits. 

You’ll get the same vitamins and minerals, plus the fiber that helps slow down sugar absorption. If you enjoy the taste of juice, try adding a small splash of 100% fruit juice to sparkling water for a refreshing drink with less sugar.

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Very Spicy Foods

While some people love spicy food, it can cause problems for older adults with sensitive stomachs. Very spicy dishes might lead to heartburn, indigestion, or other digestive issues.

This doesn’t mean you need to eat bland food. You can still enjoy flavorful meals without the burn of very spicy ingredients. Try using milder spices and herbs to add flavor to your meals. 

Garlic, ginger, turmeric, and herbs like basil or oregano can make your food tasty without irritating your stomach. Start with small amounts and increase gradually to find the right level of spice for you.

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Sweetened Yogurts

Many flavored yogurts contain a lot of added sugar. While yogurt can be a healthy snack, the extra sugar in sweetened varieties can turn it into more of a dessert. 

Too much sugar can lead to weight gain and blood sugar issues. Plain, unsweetened yogurt is a better choice. It’s high in protein and calcium, which are important for older adults. 

To add flavor, top your yogurt with fresh fruit, a drizzle of honey, or a sprinkle of cinnamon. You can also use plain yogurt in smoothies or as a substitute for sour cream in recipes.

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Corn

While corn is a vegetable, it’s high in starch and not as nutrient-rich as many other vegetables. It can also be harder to digest as you get older. Eating too much corn might leave less room in your diet for more nutritious vegetables. 

This doesn’t mean you need to avoid corn completely. Just try to eat it in moderation. Fill most of your plate with nutrient-dense vegetables like leafy greens, broccoli, carrots, or bell peppers. 

These vegetables provide more vitamins, minerals, and fiber for fewer calories. When you do eat corn, choose fresh or frozen varieties without added salt or butter.

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Eating Smart for a Healthier You

Making smart food choices after 70 doesn’t mean giving up everything you love. It’s about finding better options that keep you healthy and strong. Remember, everyone’s needs are different. 

If you have health concerns, talk to your doctor or a dietitian. They can help you create a meal plan that works for you. With the right food choices, you can enjoy your meals and take good care of your health at the same time. 

Start small, be consistent, and watch how good eating can improve your life!

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AI was used for light editing, formatting, and readability. But a human (me!) wrote and edited this.