Ever wonder how your culinary choices in your twenties could bite you later in life? Let’s face it: the food habits you develop in your youth can seriously catch up with you in your forties. Certain comestibles can be downright treacherous for your health once you hit that milestone. To shed some light on this, we consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT—popularly dubbed The Diet Diva and co-author of the Flat Belly Cookbook for Dummies. Here are the twelve foods you’ll want to steer clear of after turning 45, along with healthier alternatives that won’t wreak havoc on your body.
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Sugary Drinks
First on the chopping block? Sugary drinks. We’re talking soda, energy drinks, and those ridiculously sweetened coffees.
Why? Collingwood warns, “They spike blood sugar, contribute to belly fat, and increase the risk of type 2 diabetes.” And let’s admit it—nobody wants to deal with that.
What’s better? Reach for water, herbal tea, or sparkling water with a slice of lemon for a refreshing twist.
Processed Meats
Next on the list is processed meats—think bacon, sausages, and hot dogs. Delicious? Yes. Healthy? Not so much.
Collingwood explains, “They’re packed with saturated fats, sodium, and nitrates.” Translation? They heighten your chances of cancer and heart disease. No thanks!
Instead, why not fill your plate with lean proteins like grilled chicken, turkey, or fish? Your heart will thank you.
Refined Carbohydrates
Refined carbs should be on your ‘no’ list too. This includes not just white bread and white pasta, but also many pastries and pre-packaged snacks.
Why? “They’re quickly digested and can lead to blood sugar spikes and crashes, pushing you towards weight gain,” according to Collingwood.
Instead, try incorporating whole grains like oats, quinoa, and whole wheat bread into your diet. Your body will appreciate the upgrade.
Deep-Fried Foods
Deep-fried foods are crispy, golden nuggets of joy, but they bring trouble along with their taste. Think twice before indulging in fries, chicken wings, or onion rings.
Collingwood states, “They’re loaded with trans fats and calories, both of which can fuel inflammation and heart disease.” Ouch!
For healthier options, consider baking, roasting, or air-frying your favorite foods instead.
Alcohol
And then there’s alcohol. It might feel like an old friend, but if you’re over 45, it’s time to reconsider your relationship.
Why, you ask? “Alcohol slows metabolism, disrupts sleep, stresses the liver, and leads to belly fat,” warns Collingwood. That’s a heavy price to pay for a drink!
No need to go cold turkey, though—just keep it moderate: one drink per day for women and two for men should do.
Highly Processed Snacks
Chips, crackers, and pretzels might be your go-to munchies, but if you’re over 45, these highly processed snacks could do more harm than good.
“They’re high in salt and unhealthy fats,” Collingwood points out. This can lead to water retention and high blood pressure—not exactly ideal!
What’s better? Opt for nuts, seeds, or even homemade air-popped popcorn. A satisfying crunch without the guilt!
Sugary Cereals
And let’s not forget about those seemingly innocent fruity cereals, often found in health food stores. If you’re over 45, they could be hiding a sugar bomb.
Collingwood warns that “sugary cereals are high in sugar and low in fiber,” which can lead to weight gain and insulin resistance. Yikes!
Instead, reach for oats or unsweetened granola—your waistline will thank you later.
Trans Fats
Trans fats are another villain lurking in your pantry. Foods made with hydrogenated oils, margarine, and many packaged baked goods are key offenders.
Collingwood emphasizes, “Trans fats increase LDL (bad cholesterol) while decreasing HDL (good cholesterol),” leading to a higher risk for heart disease.
What to do? Always check labels and steer clear of anything with ‘partially hydrogenated oils.’ Trust me; your heart will run smoother!
Full-Fat Dairy
Full-fat dairy products can feel like a reward—who doesn’t love a creamy yogurt? But if you’re over 45, it’s worth considering alternatives.
“They’re high in saturated fat, which can negatively affect heart health and cholesterol levels,” Collingwood explains. Not the kind of baggage you want!
Instead, opt for low-fat dairy products in moderation for a satisfying yet heart-friendly option.
Canned Soups
Canned soups are the epitome of convenience! Pop the lid, heat, and voila! But be cautious—they may not be your best choice.
“They often contain high levels of sodium, which can lead to bloating, high blood pressure, and heart risks,” warns Collingwood.
What to do? Whip up some homemade soups with fresh ingredients and herbs. Comfort doesn’t have to sacrifice health!
Flavored Yogurts with Added Sugar
Flavored yogurts can seem like a healthy snack, but many are loaded with added sugars that can sabotage your efforts.
“They often cause blood sugar spikes and potential weight gain,” Collingwood cautions.
What’s a better option? Opt for plain Greek yogurt and jazz it up with fresh fruit or a drizzle of honey. Delicious and nutritious!
Fruit Juices
Finally, even those seemingly wholesome fruit juices—yes, even 100% fruit juice—aren’t the miracle elixir you think they are.
“They’re high in natural sugars and lack the fiber of whole fruits, which can lead to rapid blood sugar spikes,” explains Collingwood.
Your best bet? Stick with whole fruits instead, or dilute your juice with water to enjoy both flavor and nutrition.
In conclusion, while tasty temptations abound, keeping an eye on your dietary choices as you age is paramount. Healthier substitutions can make a world of difference, empowering you to lead a vibrant life well beyond 45. Let’s make our golden years truly shine!
Report By Axadle
