After 60, the body becomes less forgiving of foods that promote inflammation, blood sugar swings, or digestive stress. What once felt harmless can begin to affect energy, sleep, joints, and overall recovery.
Rather than focusing on strict rules, many people find it more effective to identify foods that no longer serve them — and replace them with options that better support long-term health.
Highly Processed Foods
Ultra-processed foods are often high in refined carbohydrates, industrial oils, and additives while being low in essential nutrients.
According to the National Institutes of Health, diets high in ultra-processed foods are associated with higher risk of chronic disease and earlier mortality.
Limit or avoid: packaged snacks, frozen meals, processed baked goods, and fast food.
Replace with: whole foods such as vegetables, eggs, wild-caught fish when possible, fruit, and minimally processed grains.
Wild-caught fish are often preferred because they typically contain a more natural fat profile and are less likely to be exposed to certain additives or feeds used in some farm-raised operations.
Industrial Seed Oils and Cooking Fats
Many packaged foods and restaurant meals rely on industrial seed oils such as soybean oil, corn oil, canola oil, sunflower oil, and safflower oil.
These oils are high in omega-6 fatty acids, which play a role in the body but can contribute to inflammation when consumed in excess — particularly when they replace more traditional, stable fats.
Rather than eliminating fats altogether, many people feel better when they reduce reliance on seed oils and choose cooking fats with a longer history of traditional use.
Limit or avoid: foods cooked in or containing soybean oil, corn oil, canola oil, sunflower oil, safflower oil, and generic “vegetable oil” blends.
Replace with:
- Extra-virgin olive oil for salads and low-heat cooking
- Avocado oil for higher-heat cooking
- Grass-fed butter or ghee used sparingly
- Grass-fed beef tallow for high-heat cooking
- Whole-food fats from olives, avocados, and select nuts such as walnuts and pecans
Harvard Health notes that olive oil consumption is associated with improved cardiovascular markers and lower inflammation.
Refined Carbohydrates and Added Sugars
Refined carbohydrates and added sugars can cause rapid blood sugar swings that affect energy, sleep quality, and inflammation more noticeably with age.
Limit or avoid: white bread, pastries, sugary drinks, candy, and sweetened cereals.
Replace with: whole fruits, root vegetables, oats, and minimally processed grains.
Highly Processed Meats
Processed meats often contain preservatives, excess sodium, and industrial fats that place added stress on cardiovascular and metabolic systems.
Limit or avoid: bacon, sausages, hot dogs, and deli meats.
Replace with: fresh poultry, fish, eggs, or slow-cooked meats prepared at home.
The Bottom Line
After 60, diet works best when it reduces inflammation, stabilizes blood sugar, and supports recovery.
Removing highly processed foods and industrial seed oils — and replacing them with whole foods and traditional fats like olive oil, avocado oil, grass-fed butter, and grass-fed beef tallow — is one of the simplest changes many people make to feel better over time.
If you try just one change this week, check the ingredient list on packaged foods and cooking oils and choose options with the fewest recognizable ingredients — ideally foods you could identify in a home kitchen.