Nutritionists Named Foods to Forget After 50 0 10

Prioritizing your health is important at any age, but if you have long postponed healthy habits, reaching 50 may be the signal to start making sustainable changes. Even if you don't feel much difference compared to your forties, subtle changes in the body usually begin to occur.

Along with physical signs of aging — like gray hair or new wrinkles — the needs for nutrients also change, making balanced nutrition more important than ever, writes EatingWell.

"Foods that are most often associated with healthy aging in the U.S. are fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products," notes dietitian Maggie Moon.

While it’s not necessary to completely eliminate any foods, after 50, it’s worth including some of them less frequently in your diet to feel better and maintain health. According to nutritionists, five foods are better reserved for special occasions.

Fried Foods

While gray hair is more noticeable than changes in the heart, aging significantly affects the cardiovascular system. At 50, risk factors often appear — such as high blood pressure or gradual weight gain — which increase the likelihood of heart disease.

To support heart health, nutritionists recommend limiting fried foods: they are high in calories, "bad" fats, and compounds that promote inflammation. "Regular consumption of fried foods raises cholesterol levels, increases inflammation, and heightens the risk of heart disease. The more fried food we eat, the greater the likelihood of stroke and heart failure," explains Moon.

There’s no need to completely eliminate it — let it be an occasional treat.

Sugary Drinks

Sugar-sweetened beverages are the main source of added sugar in the diets of Americans: nearly two-thirds of adults consume at least one such drink daily.

Sometimes having a soda isn’t a problem. But regular consumption increases the risk of cardiovascular diseases, diabetes, and other chronic conditions.

Recent studies also link excess sugar to an increased risk of dementia. In one study, individuals with the highest sugar intake had a 43% higher risk of dementia compared to those who consumed the least sugar.

The best way to cut down on sugar is to eliminate sugary drinks first.

Salty Foods

Salt is another factor that can take a toll on the heart, especially if consumed over the years. Contrary to popular belief, removing the salt shaker is not the most effective solution. The main sources of salt are ultra-processed foods: canned soups, deli meats, chips, sauces, and dressings.

"It’s important to reduce the amount of salty foods, as high blood pressure in middle age is linked to cognitive decline and an increased risk of dementia later on," emphasizes Moon.

Adults are recommended to consume no more than 2300 mg of sodium per day, but most exceed this limit by more than 1000 mg. So now is the time to pay attention to labels. Foods with less than 5% of the daily value of sodium are considered low-sodium, while those with 20% or more are high-sodium.

White Bread and Other Refined Baked Goods

A sandwich is quick, convenient, and familiar. But bread affects aging more significantly than it seems.

"Most packaged breads are rich in refined carbohydrates and low in fiber, causing spikes in blood sugar," says dietitian Ann Danahy. Such fluctuations over time increase the risk of insulin resistance, which is associated with cognitive decline and impairments. The solution is simple: choose whole grain bread with at least 4 grams of fiber per slice.

Whole grains are digested more slowly, providing steady energy. For added effect, include vegetables in your sandwiches.

Alcohol

Of course, you deserve a glass for your 50th birthday. But you may notice that alcohol affects you differently than before.

"As we age, the body metabolizes alcohol less efficiently, making its effects stronger and longer-lasting," explains Danahy. Even one drink a day is associated with a reduction in brain gray matter volume — a factor that may contribute to cognitive decline, according to one study.

Excessive alcohol also impairs calcium absorption, which is especially dangerous at 50+, when the risk of osteopenia and osteoporosis increases. Plus, alcoholic beverages add calories to the diet, contributing to weight gain.

"Many postmenopausal women who can’t get rid of belly fat are pleasantly surprised at how much easier it is to lose weight after giving up that evening glass of wine," adds Danahy.

What to Focus on After 50

Here are healthy habits that are especially important at this age:

Eat the "rainbow." A variety of vegetables and fruits helps fight inflammation — a key factor in heart disease and dementia.

Prefer lean proteins. They preserve muscle mass and support bone health.

Eat more legumes. They improve the gut microbiome — one of the main factors for healthy aging.

Snack on nuts. Nuts are a convenient source of healthy fats, fiber, and antioxidants. Studies show that regular consumption of walnuts is associated with better health outcomes as we age.