Eating well as you age can help reduce your risk of certain diseases such as cancer and high blood pressure. A large part of eating properly as you age involves avoiding certain foods to manage your weight, which can help you avoid issues such as joint problems and diabetes. Because your immune system is not as strong when you're older, you also should avoid certain foods that can contain germs, such as raw fish.
Sugar
Because your metabolism slows down as you age, you need fewer calories to maintain your weight. However, you still need to get your vitamins and minerals through food. High-sugar foods usually are low in vitamins and minerals, so if you eat too much of those foods, you might not be getting enough essential nutrients. Excess sugar also causes blood sugar spikes, which make your pancreas work harder to make insulin to control blood sugar. This can lead to health problems such as diabetes.
Bad Fats
Both unsaturated fats and transfatty acids raise the levels of bad cholesterol in your blood. Bad cholesterol, also called LDL cholesterol, can build up on your artery walls. To reduce the risk of this, avoid foods high in saturated fats, transfatty acids and cholesterol. Dairy products, eggs and meat all contain both saturated fat and cholesterol. Transfatty acids come from hydrogenated oils, which are typically used in French fries, doughnuts and prepared baked goods.
Sodium
As you age, you need less sodium, which can be difficult to avoid because many prepared foods contain high amounts. However, reducing sodium intake is important because excess sodium in your blood increases your blood volume, which makes your heart work harder. This can increase your chances of heart disease. The recommended maximum amount of sodium per day for older adults is 1,500 mg. To keep your intake under this level, avoid high-sodium foods such as canned soups, processed meats and frozen dinners.
Undercooked Foods
Throughout your life, your stomach produces acid that helps you digest food and fight bad bacteria that can make you sick. As you age, you produce less stomach acid, which increase your chances of food poisoning. Because undercooked meats can contain bacteria, it is important to avoid them as you age. Cook red meat steaks and fish to an internal temperature of 145 degrees; cook pork, eggs and ground red meat to 160 degrees; and cook poultry and leftovers to 165 degrees.
Unpasteurized Foods
The process of pasteurization heats foods to high temperatures to kill bad bacteria. Dairy products and some juices usually are pasteurized. Avoid any dairy or juice products that are not pasteurized.
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