Courtesy of the National Council on Aging

There’s a lot of information about the best foods for older adults, but what about foods to avoid after age 60? Here are eight key tips to help make informed decisions.

1. Empty-calorie foods

Empty calorie, or junk foods, may fill you up but don’t provide nutritional value. They’re often high in added sugar, refined carbohydrates, saturated fat, sodium and calories. It’s a good idea to keep these foods to once-in-a-while treats. Some examples are potato chips and other fried snacks, pastries, cookies, sugary soft drinks, sports drinks and candy.

2. Foods that may pose a choking hazard

Some older adults have difficulty swallowing or chewing due to dry mouth from dehydration, diabetes, nerve damage or certain medications. For people with swallowing issues, foods need to be the right consistency, such as nutrition shakes, soups, pudding and pureed or mashed vegetables. Foods that may pose a significant choking hazard include:

• Hot dogs

• Steak

• Popcorn

• Hard candy

• Bread (especially white bread)

• Crackers and rice cakes

• Chicken with bones

• Large chunks of fruit

3. Raw or unpasteurized foods

Since older adults’ immune systems are less effective at fighting infections, foodborne illness is a concern. According to the Centers for Disease Control and Prevention (CDC), Listeria is the third leading cause of death from food poisoning in the U.S. Older adults in particular are at risk for this potentially life-threatening infection, since more than 50% of all Listeria cases affect people 65 and older.

Listeria is an illness typically caused by eating contaminated food—especially produce and dairy products. To lower the risk of Listeria, avoid eating:

• Unpasteurized milk or any products made with unpasteurized milk (e.g. yogurt)

• Melons kept in the fridge for more than 7 days or left at room temperature for more than 4 hours

• Soft cheeses (e.g. brie, feta, queso blanco)

• Raw sprouts

• Pâté or meat spreads that require refrigeration

• Cold smoked fish that’s not canned or shelf-stable

• Older adults should also stay away from lunch meats and fermented or dry sausages unless they’re heated to an internal temperature of 165°F right before consumption.

4. Grapefruit

You wouldn’t expect grapefruit to be on a list of foods to avoid after age 60, but the juice of a grapefruit can interfere with medications taken for insomnia, anxiety and high blood pressure. Other fruits—and fruit juices like orange juice, cranberry juice and tomato juice—are a better bet for older adults.

5. Alcohol

As we get older, a glass of wine or mug of beer may affect us differently than it did when we were younger. Not only does alcohol negatively impact sleep quality, it can raise blood pressure and cause hypoglycemia in older adults with diabetes. Consuming alcoholic beverages can also interfere with some medications. The latest U.S. Dietary Guidelines advise those who do drink alcohol should stick to two drinks or less a day for men and one drink or less a day for women.

6. Caffeine

Like alcohol, we may react differently to caffeine as we age. For many older adults, caffeine can cause jitters and increase anxiety. It can also increase heart rate, which may be dangerous for seniors with a heart condition. Caffeine is found in coffee, teas, chocolate and even some over-the-counter pain relief medications. Older adults who are experiencing unpleasant side effects from caffeine can replace it with decaffeinated coffee, herbal tea or water. It’s important to cut down on caffeine slowly to avoid withdrawal headaches and nausea.

7. High-sodium foods

A diet that’s high in sodium can cause your body to retain too much fluid, resulting in high blood pressure and a greater risk of heart disease, stroke and kidney disease. The American Heart Association recommends no more than 1,500 mg of sodium per day for most adults, especially those with hypertension. Foods rich in potassium can blunt the effects of high sodium. Curb sodium and increase potassium intake by:

• Eating potassium-rich foods like avocados, bananas or apricots

• Limiting salty snack foods, lunch meats and salad dressings

• Reading labels and opting for low or reduced-sodium versions of foods

• Seasoning food with herbs and spices instead of salt

• Speaking with your health care provider about medications that may contain high levels of sodium—there maybe be a lower sodium option

8. Fried foods

While French fries, donuts and egg rolls may be tasty, they’re often sources of unhealthy fats and oils. Fried typically means high in trans fats, hydrogenated and tropical oils, which raise cholesterol and are linked to heart disease, diabetes and cancer. They’re also often loaded with calories, which can lead to increased calorie intake, weight gain and obesity. Steer clear of the bad fats and include more healthy fats in your daily diet. 

One way to help balance your diet is to use pre-portioned meal delivery services. Many meal delivery kits are full of whole foods that are easy to prepare, taking the guesswork out of healthy eating