25 Foods to Skip After Age 50

8. Canned soup

“People love soup, but it has a day-plus of sodium in one cup,” Shah says. “And sodium is a really important thing to pay attention to if you have congestive heart failure, prior heart attacks or have stiffening of the heart.” What’s more, as you age, “you can’t excrete as much salt through urination, so your blood pressure goes up.”

Unfortunately, we often don’t realize how much sodium we’re ingesting, because it’s hidden in foods like soup. “Seventy-five percent of the salt in our diet comes from processed foods, not the salt shaker,” Rosenbloom says.

Do this instead: If you really crave a canned soup, look for a lower-sodium version, and account for that sodium throughout the day, says Kirkpatrick: “If you’ve been told by your physician not to have more than 1,500 milligrams a day, and your soup knocks out 850 in one serving, then you have to be a little more cognizant the rest of the day of what other foods you’re eating.”

9. Microwavable flavored rice

“Flavored microwavable rices are an easy carbohydrate option to add to meals, but many options contain 300 milligrams of sodium per 1-cup serving,” says Hill. “The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams a day, with an ideal daily limit of less than 1,500 milligrams for most adults.”

Do this instead: Opt for unflavored wild, plain white or whole-grain rice, high-protein chickpea rice, plain quinoa, farro or barley. It will take longer to digest and won’t give you that big glycemic spike. Season it how you like, whether with herbs, spices, chopped veggies or low-sodium broth. You can also batch-cook whole grains and freeze portions to heat later.

10. ‘Healthy’ veggie chips

“Some folks may believe veggie chips are a healthier version of potato chips, but in reality they are very similar,” says Hill. “After all, potatoes are a vegetable, too.” She says common veggie chip brands use similar, if not the same, oils as popular potato chip brands, so the fat content is usually the same.

Do this instead: Try baked chips or lower-fat snacks like rice cakes or make your own stovetop popcorn or oil-free baked chips from sweet potatoes, beets, carrots or zucchini. Or simply exercise portion control. If you can’t live without the unhealthy chips, Shah says to enjoy them — in moderation. “Pour out 14 chips in a bowl, put away the bag and eat those chips!”

11. Frozen low-calorie meals

“As many people get older, they see their social circles getting smaller,” Christmas says, “and it can get really challenging to do all the cooking for one person, so I see a lot of older adults eating ‘healthy’ frozen meals. But really, those meals are only healthier than the other highly processed foods in the frozen food section. They tend to have a lot of sugars, salts, trans fats and refined carbohydrates.” And, because they’re low-calorie, you may soon be hungry again, Smolen says.

Do this instead: If you’re rushed and grab a low-cal instant meal, Smolen suggests adding at least a side salad or a piece of fruit to contribute fiber that will keep you feeling full. Or mix healthier frozen foods, like chicken and vegetables, with low- or no-sodium canned beans, Kirkpatrick says.

12. Processed cheese

You love cheese — we get it. And eating full-fat cheese (containing more than 20 percent fat) may be associated with a lower risk of dementia, according to a 2025 study published in the journal Neurology.  But not all cheeses are created equal. “A lot of processed cheeses won’t have the same calcium content that regular cheese would have ... and then the sodium would be sky-high,” Kirkpatrick says. They can also include things like emulsifiers, food colorings, sugar and vegetable oils.

Do this instead: Choose a fresh, natural, unprocessed variety, such as ricotta, goat cheese, mozzarella, cheddar, Brie, Muenster or provolone. But watch your serving size. “For the most part, about one slice of cheese is going to be 20 percent of your calcium needs for the day,” says Kirkpatrick, noting that aged cheeses contain less lactose.

13. Canned veggies

Prepared vegetables, like black beans in a can, have lots of sodium, Shah says. While they may advertise themselves as “low-salt,” that just means the salt is lower than in the regular version of the product. Another label to watch out for, says Shah, is “no added salt.” The food itself could naturally have a ton of salt in it: “Every vegetable has sodium in it; it’s a normal part of every living cell.” 

Low sodium means you get less than 140 milligrams of sodium per serving, Shah says. “Many Americans get 20 times more sodium than [they] need.”

Do this instead: Look for canned veggies that are low in sodium, or rinse your canned veggies in water.

14. High-FODMAP foods

FODMAP — say what? It stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” big words for sugars that many of us have trouble digesting. The problem can worsen with age, leading to cramping, diarrhea, bloating and, ahem, excessive flatulence.

“People make jokes about older people having gas,” Shah says. “It’s because of the gut slowing down.”

The dietary culprits: fructose (found in fruits, honey and high-fructose corn syrup), lactose (dairy products), fructans (wheat, onion and garlic), galactans (beans and lentils) and polyols (found in sugar-free sweeteners, cauliflower, corn, avocados, apples, apricots and other stone fruits).

Do this instead: If you’re having intestinal issues, stop eating any high FODMAP foods you think might be the cause, then slowly reintroduce them one by one to identify the ones that trigger your sensitivities. Or consider adopting a Mediterranean diet: A 2025 pilot study out of the University of Michigan found that this diet, less restrictive than a low-FODMAP one, provided relief for people with irritable bowel symptoms.

15. Bottled pasta sauce

“Jarred and shelf-stable products typically contain higher sodium to keep them preserved and prevent bacterial growth,” Hill says, “and many [bottled pasta sauces] contain 300 to 400 milligrams of sodium per serving.”

Do this instead: Although it takes some time, Hill recommends making your own sauce at home. You’ll likely reduce your total sodium content and still enjoy a delicious pasta sauce.

“If you do choose to use bottled pasta sauce, get a red sauce versus a white sauce to cut back on the saturated fat, [which] over time can increase risk for high cholesterol,” Hill says.

Look for a low-sodium tomato sauce, and don’t drown the pasta in it; instead, add in veggies, chicken or shrimp to up its flavor and nutritional value.

16. Granola and protein bars

Like the beds Goldilocks found in the house of the three bears, bars can be bad for you, not as bad or just right — so read the labels and avoid the ones that are just glorified candy bars. Christmas’ rule of thumb: “You should be able to identify all of the ingredients on the label. They should all sound like foods to you, and not chemicals.” (Some brands even tout the short list of “real” ingredients on the front of their packages.)

Do this instead: If you’re looking for run-out-the-door, portable foods, nothing beats Mother Nature’s: apples, bananas or oranges. They even come in their own packages.

17. Bottled salad dressing

“These dressings have more additives and sugar, but the big point I try to make to patients is when you buy something bottled that is really easy to make, you lose control of the ingredients,” Kirkpatrick says.

One of those important ingredients: olive oil, which is consistently shown to be good for us. In one 2024 study, a 28-year look at more than 92,000 adults published in JAMA Network Open, the consumption of more than 7 grams of olive oil a day was linked to a 28 percent lower risk of dementia-related death. compared with never or rarely eating olive oil.

Do this instead: Make your own dressing! Keep bottles of olive oil and vinegar (balsamic or apple cider) or lemon juice handy, adding in mustard or herbs if you want more flavor. “The fat helps you absorb the vitamins and minerals from the greens ... and the vitamin C in lemon juice helps you absorb important minerals, like iron,” Smolen says.

18. Premade marinade for meat/fish/other proteins

“You definitely need to marinate your meat, chicken and fish, because the acids help break down the protein so it cooks faster and better, and marinades give your food flavor,” Smolen explains. “But they have more sugar, more fat, more salt ... and you really don’t get a lot of bang for your buck.”

Do this instead: “A healthier option would be to make your own marinade using oil, vinegar, spices and herbs,” says Hill. “If you’re marinating meat or fish in a gallon plastic bag or container, just mix the marinade ingredients in it first, then add your protein of choice.”

19. Cookie and cake mixes

“Likely to no one’s surprise, these are high in added sugar and have little nutritional value,” Hill says. “With excessive added sugar intake increasing the risk for obesity and type 2 diabetes, you should find healthier alternatives.”

Do this instead: To curb your sweet tooth, Hill suggests baking with a natural alternative sweetener, such as stevia, in place of sugar.

Allen suggests making healthier mini-muffins — blueberry, zucchini, banana, pumpkin or cranberry-orange — using whole-wheat flour.

Gorin recommends healthy fruit smoothies with frozen wild blueberries: “They offer two times the health-helping antioxidants of conventional berries, benefiting your memory and brain health. Blend them with unsweetened almond milk, peanut butter, Greek yogurt and banana.”

Drinks to (mostly) avoid

20. Alcoholic beverages

The days of triple-margarita Mexican dinners should be behind you.

“Increasingly, we have data that alcohol is particularly toxic to our brain cells, and we become very sensitive to its effects as we get older, so it’s even more important to avoid it or minimize its use,” Christmas says.

Because alcohol metabolism changes as we age, it can increase the risk of falls, interact with medications, interfere with sleep and cause dehydration, since our ability to detect thirst declines as we age. Alcohol also contributes to liver, heart and kidney disease, immune system dysfunction and neurological diseases such as dementia.

A 2025 study of more than half a million older adults found that dementia risk increased in direct proportion to alcohol consumption (the more you drink, the higher the risk), with no level of consumption deemed safe.

Do this instead: Try a low- or no-calorie mocktail. “Or, if you do consume alcohol, dilute it with sparkling water, club soda or low-calorie cranberry juice,” Rosenbloom says.

21. Sweetened bottled tea

“It’s not the caffeine that is bad for people,” Shah says. “It’s all the sugar added in.” Watch out for misleading labels. “Just because a drink says ‘pure’ or ‘green tea’ or ‘honey’ doesn’t mean it has less sugar,” says Rosenbloom. What about the teas touting their organic cane sugar, coconut sugar or raw sugar? “Sugar is sugar,” she says.

Sugary drinks aren’t just bad for the waistline. A 2022 University of South Carolina study of more than 90,000 women found that those who drank at least one sugary beverage a day had a 78 percent higher risk of developing liver cancer.

Do this instead: Sip a cup of prune juice — yes, prune juice. Gorin loves prune juice in 7.5-ounce cans, which generally offer about 4 grams of fiber and no added sugar.

Or infuse water with fresh fruit, Hill says: “It will add both flavor and some micronutrients.” Crave a savory beverage? Sip a reduced-sodium bouillon or bone broth.

22. Soda, both sugary and artificially sweetened

“They have no health benefit whatsoever,” Christmas says. “They tend to have lots of sugar.” And while artificial sweeteners are lower in calories, some research has indicated that aspartame may work in the body to promote diabetes the same way sugary sodas do.

“I love diet sodas myself,” Shah says, “but there is no evidence that they help with weight loss, and actually they may cause weight gain, because they give people a sweet tooth.... I never tell anyone to switch from any liquid thing to a diet liquid thing.” A 2025 British study of more than 120,000 adults found a link between consumption of both sugary and diet soft drinks and liver disease. ​And a 2025 Brazilian study of more than 12,000 middle-aged adults, published by the American Academy of Neurology, found that participants who consumed the most artificial sweeteners, like those in diet sodas, experienced faster declines in memory and cognition than those who consumed the least.

Do this instead: If you love them, make them a (very) occasional treat — like in the stands during the NBA playoffs. Hill’s suggestion: Try low- to no-sugar kombucha. “It has live bacteria to support gut health, and it’s healthier than your typical soda.”

23. Fruit juice, particularly sweetened

“There’s no reason why anyone should be drinking fruit juice, ever,” Christmas says. When we drink a glass of orange juice, Shah says, our blood sugar spikes. “If somebody is crashing from diabetes and has too much insulin, we give them juice! It’s an instant — boom! — hit of glucose into your bloodstream.”

And if you think you need the vitamin C, think again. Shah says most people in the United States are not vitamin C-deficient.

Do this instead: Rather than OJ, eat an orange — it has more fiber (which slows digestion and helps manage blood sugar) and is more filling. If you absolutely love orange juice, Shah recommends just pouring a shot glass full.

An exception to this recommendation is prune juice, which some nutritionists recommend.

24. Fancy coffee drinks

It’s just coffee, right? Wrong. Though studies show that the caffeine in coffee has a powerful antioxidant effect, store-bought coffee drinks are also often loaded with the sweet stuff. “For example, the 16-ounce chai latte at Starbucks, one of its most popular drinks, has 42 grams of sugar,” Rosenbloom says. A 2025 study published in The Journal of Nutrition indicated that while low to moderate coffee consumption was linked to a lower death risk, that benefit could be reduced when sugar and saturated fat were added, as in store-bought drinks.

Do this instead: If you want caffeine, go with straight coffee and add a small amount of oat or soy milk. “It can take a couple of weeks for your taste buds to change,” says Christmas, “but eventually you’ll adjust and begin enjoying the new coffee. Then, when you take a swig of the sugary stuff, you’ll find it sickly.”

25. Sports drink

“If you’re running a marathon and you need that high concentration of electrolytes and sugar in the middle of the race, that’s fine, but the average person living their day-to-day life doesn’t need to drink these,” says Christmas.

Do this instead: “If you want a natural electrolyte, drink coconut water,” Smolen advises. “But still look at the sugar content and make sure it actually has potassium and sodium in it.” Or try ice water with a squeeze of lime.​​ ​