11 Surprising Foods to Reconsider in Your Senior Diet
Here, we’ll explore some common foods, many of which are popular for their convenience, that might deserve a second look. Remember, the goal is awareness, not alarm. Small swaps can make a big difference.
1. Canned Soups and Tomatoes
A warm bowl of soup can be so comforting, and canned varieties are incredibly convenient. However, many metal cans are lined with a chemical called bisphenol-A (BPA). BPA is an endocrine disruptor, meaning it can interfere with your body’s hormones. The acidic nature of foods like tomatoes can cause more BPA to leach from the lining into the food you eat. Studies have linked BPA exposure to an increased risk for certain types of cancer. While many companies are moving to BPA-free cans, it’s not yet a universal standard.
A Better Choice: Look for soups and tomatoes packaged in glass jars or cartons (like Tetra Paks). Or, even better, try making a large batch of homemade soup and freezing it in individual portions for that same convenience without the risk.
2. Deli Meats (Even “Lean” Turkey)
A turkey sandwich on whole wheat seems like a classic healthy lunch. Unfortunately, all processed meats—including deli turkey, ham, bacon, and hot dogs—have been classified by the World Health Organization as a “Group 1 carcinogen.” This puts them in the same category as tobacco smoke and asbestos in terms of evidence linking them to cancer, particularly colorectal cancer. The risk comes from the preservatives, such as nitrates and nitrites, used to cure the meat, which can form cancer-causing compounds in the body.
A Better Choice: Opt for fresh, unprocessed protein. Roast a chicken breast or turkey breast at home and slice it for sandwiches. Canned tuna or salmon (in water, from a BPA-free can if possible) are also excellent alternatives.
3. Microwave Popcorn
This movie-night staple has a couple of hidden concerns. First, the bags are often lined with chemicals called per- and polyfluoroalkyl substances (PFAS) to prevent grease from seeping through. When heated, these chemicals can break down and get into the popcorn, and they have been linked to kidney and testicular cancer. Second, the artificial butter flavoring often contains a compound called diacetyl, which can be harmful. Avoiding these food risks is simpler than you think.
A Better Choice: Make popcorn the old-fashioned way! Use an air popper or simply heat kernels in a pot on the stove with a little coconut or olive oil. You can then season it yourself with a drizzle of melted butter, a sprinkle of sea salt, or nutritional yeast for a cheesy flavor.
4. “Healthy” Fortified Cereals
Many breakfast cereals are marketed to seniors as being “heart-healthy” or “a good source of fiber.” While they may be fortified with vitamins, they are often loaded with sugar and made from refined grains. A high-sugar diet can contribute to weight gain and inflammation, both of which are significant risk factors for cancer. Starting your day with a sugar crash is one of the more common senior diet cancer prevention mistakes.
A Better Choice: Choose cereals with whole grains as the first ingredient and less than 5 grams of sugar per serving. Better yet, switch to plain oatmeal (not the instant flavored packets) and top it with fresh berries, nuts, and a dash of cinnamon.
5. Farmed Salmon
Salmon is celebrated for its heart-healthy omega-3 fatty acids. However, there’s a big difference between wild-caught and farmed salmon. Farmed salmon are often raised in crowded pens and may be treated with antibiotics. Studies have shown they can have significantly higher levels of contaminants like polychlorinated biphenyls (PCBs), a chemical linked to cancer. Their diet also results in a less favorable ratio of omega-3 to omega-6 fats.
A Better Choice: Whenever possible, choose wild-caught salmon, such as sockeye or coho. It’s often a deeper red color. If budget is a concern, wild-caught frozen salmon or canned wild salmon are excellent, affordable options.
6. Bottled Salad Dressings
You’ve made a beautiful, antioxidant-rich salad. The last thing you want to do is pour on a dressing filled with sugar, unhealthy soybean or canola oils, and artificial preservatives. Many creamy dressings and even some vinaigrettes list sugar or high-fructose corn syrup as one of the top ingredients, which adds to inflammation.
A Better Choice: Making your own dressing is incredibly simple and delicious. Just whisk together three parts extra virgin olive oil with one part lemon juice or vinegar. Add a pinch of salt, pepper, and maybe a little Dijon mustard. It takes two minutes and is infinitely healthier.
7. Well-Done Grilled Meats
A summer barbecue is a wonderful tradition, but how you cook your meat matters. When meat (including beef, pork, and poultry) is cooked at very high temperatures, like on a grill or under a broiler, two types of carcinogenic compounds can form: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). The char marks on your steak or chicken are where these compounds are most concentrated.
A Better Choice: You don’t have to give up grilling! Marinate your meat first (marinades can reduce HCA formation), cook at lower temperatures, flip the meat frequently, and avoid charring. Or, consider grilling more vegetables and fish, which form fewer of these compounds.
8. “Diet” Sodas and Foods with Artificial Sweeteners
Switching to “diet” or “sugar-free” products to manage weight or blood sugar seems like a smart move. However, the long-term health effects of artificial sweeteners like aspartame and sucralose are still being debated. Some animal studies have suggested a link between high consumption of these sweeteners and certain cancers. While human studies are less clear, they can also alter your gut bacteria and may even increase cravings for sweet things.
A Better Choice: Water is always the best choice for hydration. If you crave fizz, try sparkling water with a squeeze of fresh lemon or lime. For a little sweetness in your coffee or tea, try a tiny bit of real maple syrup or honey instead of a chemical substitute.
9. Refined White Bread, Bagels, and Pasta
These staples are made from refined flour, which has been stripped of its fiber and nutrients. Your body digests them very quickly, causing a rapid spike in blood sugar and insulin. As we discussed, chronic high insulin levels can promote inflammation and may encourage the growth of certain tumors. This is a crucial aspect of a proper senior diet for cancer prevention.
A Better Choice: Always choose 100% whole grain or whole wheat options. Look for bread where “whole wheat flour” is the first ingredient. Explore other whole grains like quinoa, brown rice, and barley as delicious side dishes instead of white pasta.
10. Non-Organic Produce with High Pesticide Levels
Fruits and vegetables are the foundation of a cancer-fighting diet. However, some conventionally grown produce can carry a high residue of pesticides, which are chemicals designed to kill pests. Long-term exposure to some pesticides has been linked to an increased cancer risk. Each year, the Environmental Working Group (EWG) releases a list called the “Dirty Dozen,” which highlights the produce with the most pesticide residue.
A Better Choice: You don’t have to buy everything organic. Familiarize yourself with the EWG’s “Dirty Dozen” (like strawberries, spinach, and kale) and try to buy those organic. For produce on the “Clean Fifteen” list (like avocados, corn, and pineapple), conventional is generally fine.
11. Excessive High-Fat Dairy
This one is nuanced, as dairy provides important calcium and vitamin D. However, some large studies have suggested a possible link between high consumption of whole milk and other high-fat dairy products and an increased risk of prostate cancer. The exact reason isn’t fully understood but may relate to hormones in milk or its high saturated fat content.
A Better Choice: Moderation is key. Opt for low-fat or non-fat dairy products like yogurt and milk. Consider incorporating non-dairy calcium sources into your diet, such as fortified almond milk, sardines, and dark leafy greens like collards and kale.
For more science-based nutrition information, refer to the U.S. Department of Agriculture at Nutrition.gov and the Dietary Guidelines for Americans. The National Institute on Aging also has excellent resources on healthy eating for seniors.
