What foods should older adults avoid, and why?

Advice on minimising foods that older adults should avoid

Our body changes as we age, and what we were once able to eat in abundance without negative health consequences could now be causing more harm than good. Here, we are exploring the importance of diet in maintaining health in old age, the types of foods that cause problems for older adults, the best ways to make healthier food choices, and – if you are caring for an older loved one – how to support them on their journey to a healthy diet. 

At Home Instead, our aim is to help people age positively and in place by bringing expert care to their home. For nearly 20 years, we have been providing the highest standard of care, and creating industry-leading training programmes for our Care Professionals that are accredited by nursing and medical professionals. Today, we are the world’s largest global domiciliary care network, supporting over 100,000 older adults with personalised, tailored care at home. So whatever questions you have about arranging home care services, we can help.

What foods should older people avoid?

There are many myths about how to eat a healthy, balanced diet, and one of those myths is that you need to entirely eliminate anything that is considered ‘unhealthy’. More helpful is to stop thinking in terms of ‘healthy’ and ‘unhealthy’ foods, and instead learn what can be enjoyed safely in moderation. If your doctor recommends you cut out a certain food or drink from your diet, you should do this. Otherwise, you can start by reducing your intake of the below foods. Here are six key foods you should avoid over consuming: 

Foods High in Saturated and Trans Fats 

Saturated and trans fats can raise cholesterol levels, increasing the risk of heart disease and stroke. High cholesterol contributes to the buildup of plaque in the arteries, which can cause heart attacks. Common foods containing high saturated and trans fats include:

• Fried foods like chips or foods in batter
• Baked goods such as pastries, cookies and cakes 
• Processed meats like sausages and bacon
• Full-fat dairy products such as butter, cheese or cream 
• Snack foods like crisps or crackers 

Many older people automatically choose low fat options because they assume fat is ‘bad’, but remember you need to keep some healthy fats in your diet in order to keep things balanced. Adding things like oily fish or nuts for omega fats, or using olive or sunflower oil for cooking could help you to retain an adequate amount of healthy fats in your diet. 

Foods High in Sodium 

Adding too much salt to meals or consuming high-sodium foods can increase the risk of high blood pressure, heart disease and stroke, so be mindful of your salt intake as you age because this could make a huge difference to your health. Older adults should avoid foods high in sodium because as the body ages, it becomes less efficient at processing sodium, making older adults more susceptible to its harmful effects. 

Some foods to limit include:

• Processed snacks such as crisps
• Salty nuts and other flavoured snacks 
• Canned soups
• Fast food items like burgers 
• Salty condiments like soy sauce
• Processed meats like hot dogs

Opt for fresh, whole foods where possible, and try to experiment with different seasonings and spices to increase the taste of foods instead of adding extra salt. 

Foods and Beverages High in Sugar 

Older adults experience changes in their taste buds as they age, but studies suggest they may retain the ability to taste sweetness more than other tastes. This can lead to them consuming more sugary foods than younger people in order to experience more taste. 

Avoiding excess sugary foods and beverages is important as we age, because high sugar consumption can lead to weight gain and increase the risk of type 2 diabetes. Sugary drinks are an unlikely culprit, as many people don’t realise how much sugar is included in things like fizzy drinks and energy drinks. These, along with sweets and desserts, should be limited. 

Many extreme diets will encourage an all-or-nothing mindset when it comes to snacks and sweet treats, and while this may work for some people, as long as your doctor agrees and you stay on top of how many snacks you are consuming each day to find balance, you can enjoy your favourites without damaging your health.

Highly Processed Foods 

Highly processed foods often lack essential nutrients and are packed with unhealthy additives like artificial flavours, preservatives, and excessive salt and sugar. For older adults, eating too many highly processed foods has been linked to an increased risk of cardiovascular disease. 

Some foods to avoid or minimise where possible could include things like:

• Processed snacks like crisps, pretzels and sweets
• Ready meals and microwave meals
• Instant meals like dried noodles 
• Packaged foods with a lot of artificial ingredients
• Processed meats like sausages 
• Sugary breakfast cereals with artificial flavours

A diet rich in whole, minimally processed foods is key to maintaining health and vitality as we age. Try to stick to foods like nuts, seeds, legumes, fruits, and vegetables.

Alcohol 

As the body ages, it metabolises alcohol more slowly than it once did, so excessive alcohol intake in older adults can exacerbate chronic health conditions and worsen their risk of falls. The government recommends both men and women should not drink more than 14 units a week on a regular basis. If you do drink this much, try to spread it out over 3 or more days.

The recommended amount may be even less for those on certain medications or with specific health issues. For those taking medications for blood pressure, painkillers, and other types of medicine, alcohol could cause an unpleasant and sometimes dangerous reaction. It is best to follow the advice of your doctor on this front, and either cut alcohol out or reduce the amount you drink each week to accommodate your medication.

Caffeine 

Everyone can experience lack of sleep when consuming caffeine, and older people may find this is intensified. For older adults, excessive caffeinated drinks can lead to dehydration, disrupted sleep patterns, and even an increased heart rate. We tend to become more sensitive to the effects of caffeine as we age, so you may want to avoid things like coffee, tea, energy drinks and certain soft drinks which may include small amounts of caffeine. 

Reducing caffeine intake can help promote better hydration, improve sleep quality, and some studies suggest it can help with incontinence issues, which many older people suffer from. Ultimately, this could lead to a healthier lifestyle in old age. 

Try switching to decaf options or herbal teas, or only consume caffeinated beverages in the morning to give ample time for their effects to wear off by evening if you suffer from insomnia. 

What other foods should older adults enjoy in moderation? 

Unless a doctor has recommended that an older adult eliminate something from their diet entirely, most foods can be consumed in moderation. These include: 

• Raw or uncooked foods – Food poisoning can be a risk for anyone of any age, but when eating certain uncooked foods, there can be an increased risk for older adults as recovering from extreme food poisoning can be stressful, and can lead to further complications such as sepsis. 
• Red meat – Red meat can provide essential proteins that help to preserve muscle and prevent natural muscle loss as we age, but it should always be consumed in moderation. The NHS recommends adults should eat no more than 70g of red meat a day, but there may be risks of overconsuming red meat for older people (such as an increased risk of frailty in older women) so it is important to speak to your doctor about your red meat intake if you are concerned. 
• Fibre – Although fibre is vital to avoid digestive issues such as constipation (which affects 30-40% of older people), it can also have similar effects on the digestive tract if it is over consumed. Try to find a balance when it comes to fibre; it is recommended older men over 50 should be getting at least 30g per day, and older women should be getting 21g per day. 
• Carbohydrates – Carbohydrates are not inherently ‘bad’ for you, and need to be included in your diet for balance, but when eaten in large amounts, they can contribute to weight gain. They also don’t tend to have any additional benefits, such as nutrients or vitamins, so overconsumption of carbs can lead to under consumption of other, more nutrient-dense foods. Try to opt for whole grains instead of over processed white flour or rice which can spike blood sugar and contribute to diabetes.  

Grapefruit – Although most foods can simply be reduced instead of eliminated, an exception to this may be grapefruit or grapefruit juice, which is known to react with certain medications commonly taken by older adults (such as blood pressure medications), leading to intensified medication effects.

How can someone support an older loved one with their food choices?

Through a combination of education, gentle encouragement, and practical assistance, you can help an older loved one to make balanced food choices in order to improve their health. Do this by:

• Having open discussions with them about what is currently stopping them from eating a healthy diet, and what you could do together to fix this.
• Explaining how certain foods can impact their health.
• Encouraging them to make healthier choices by discussing their preferences and finding nutritious alternatives they enjoy.
• Shopping for groceries with them to ensure they have plenty of healthy snacks.
• Meal planning with them and preparing in a collaborative way so they have control over ingredients and portion sizes, while ensuring meals are nutritious and appealing.
• Seeking professional advice from a dietitian or nutritionist who can provide personalised dietary guidance tailored to their specific health needs.
• Bringing in a home carer (either to visit a few times a week, or as a live-in carer) to provide encouragement and reminders to opt for healthy snacks that adhere to their health plans. This could involve tracking calories or nutrients (if applicable), helping with meal planning and preparation to create nutritionally balanced meals, going grocery shopping with them, offering companionship during meal times, and more. 

Avoiding certain foods and focusing instead on eating a nutrient-rich diet can help older adults to maintain their health and wellbeing into the future. Whether you are looking to make healthier choices yourself, or you are looking for ways to help an older loved one do this, some of the above advice could help. 

At Home Instead, our home care offering aims to help older adults retain independence over their diet while staying in familiar surroundings. Our Care Professionals are the best of the best, and highly trained to deliver the services you need. No matter what type of home care you are looking for, we can provide a tailored service that suits you or your loved one. 

We’re an award-winning home care provider and part of a worldwide organisation devoted to providing the highest-quality relationship-led care for older people in their own homes. Arranging care for yourself or your loved one shouldn’t be stressful, so whatever questions you would like answered, feel free to reach out to the Home Instead team to discuss your needs.