Processed foods are all bad news, right? Not necessarily.
Certainly, salty chips, frozen pizza, and sugary sodas and cereals aren’t nutritional all-stars. In fact, more than 70 percent of the sodium in the typical American diet comes from packaged and prepared foods, according to the Food and Drug Administration (FDA).
Processed foods are all bad news, right? Not necessarily.
To be sure, salty chips, frozen pizza, and sugary sodas and cereals aren’t nutritional all-stars. In fact, more than 70 percent of the sodium in the typical American diet comes from packaged and prepared foods, according to the Food and Drug Administration (FDA).
Remember, not all processed foods are alike. According to the Department of Agriculture, processed foods are any raw agricultural commodities that have been altered from their original state. That can include cutting, drying, freezing, pasteurizing, or packaging.
The Academy of Nutrition and Dietetics places these foods on a continuum, says Nancy Farrell Allen, an Academy of Nutrition and Dietetics registered dietitian: Those that are minimally processed, like bagged spinach, eggs, oats, pasta and plain roasted nuts; those processed at their peak, like canned tomatoes, tuna, frozen fruit and freshly made bread; and ultra-processed foods (in which culinary ingredients or food additives are included for taste or convenience), like flavored yogurts, salad dressings, packaged crackers/cookies, chips, deli meat, soy burgers, ready-to-eat meals, frozen pizza and soft drinks. That last group is the one many doctors and researchers say you should avoid.
1. Dairy, soy milk, or filtered milk
Yes, milk is processed (hello, Louis Pasteur!), but that’s a good thing. “I’m an advocate for dairy milk. It’s natural, and it provides roughly a dozen nutrients and antioxidants that nourish and heal our bodies,” says Farrell Allen. As for soy milk, “It’s similar in protein content to cow’s milk and is usually fortified with vitamin D and calcium,” says Stephanie Crabtree, a longevity dietitian and owner of Florida-based Holistic Health RD. One caveat: Look for organic soy milk, with no sugar or artificial sweeteners. A third option that is healthy for older adults is ultra-filtered milk, which has more concentrated protein and less or no lactose, says Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic.
2. Greek yogurt
“Greek yogurt contains probiotics that support gut health, protein to support muscle repair and calcium for bone health,” says Cassandra Burke, a registered dietitian nutritionist and owner of Catalyst Performance Lab in Finksburg, Maryland. Some research has shown that probiotics may help cognitive function, elevate mood and lower anxiety. But choose plain Greek yogurt over a sugary, flavored variety — that’s like eating a candy bar! Greek yogurt is a great swap for sour cream in burrito bowls and is a yummy snack topped with fruit (for fiber) or walnuts (for a dose of heart-healthy omega-3 fatty acids), Farrell Allen says.
3. Precut veggies
We might not have liked it when Mom told us to eat our veggies — but she knew best. “Precut vegetables can be a game-changer for some seniors,” says Stacey Woodson, a Philadelphia-based registered dietitian. “They are an excellent choice for those with limited mobility as they remove the need for chopping and make it easier to incorporate essential nutrients into daily meals.” Veggies give a quick hit of fiber, vitamins, and antioxidants, says Alyssa Simpson, a registered dietitian and certified gastrointestinal nutritionist in Phoenix. According to the Academy of Nutrition and Dietetics, vegetables (particularly dark-green leafy, cruciferous or deep-yellow or orange ones) protect against heart disease, COPD, diverticulosis, cataracts, and possibly stroke. Add precut carrots, broccoli, Brussels sprouts and other vegetables into stir-fries, soups, lunch boxes, or veggie trays — or simply season and roast.
4. Packaged salads
Need another weekday time-saver from the produce aisle? Packaged salads might be just the ticket. “Prewashed greens hit the mark as a shortcut for getting more veggies in your diet,” Burke says. “A balanced diet containing fiber-rich vegetables not only helps reduce the risk of heart disease but also helps us maintain a healthy weight.” Skip the toppings and dressing included in the packages and add some grilled chicken or canned tuna and a low-sugar vinaigrette for a quick, nutrient-dense meal.
Frozen or canned fish
The American Heart Association recommends consuming two 3-ounce seafood servings (preferably fatty fish like salmon, herring, mackerel, bluefin tuna, and mussels) a week. Unless you’re bagging your own trout, frozen fish (usually frozen on boats right after the catch) can be as good as fresh. “Frozen or canned fish is an excellent source of high-quality protein and omega-3 fatty acids, which support heart and joint health,” Simpson says. According to the FDA, the healthiest seafood, canned or otherwise, in terms of mercury levels includes anchovies, clams, haddock, flounder, oysters, tilapia, shrimp, scallops and canned light tuna. (If you have questions about specific fish species, check out FDA.gov/fishadvice.) Look for plain varieties that have no (or reduced salt) and no breading or sauces; canned fish in water has a lower fat content and fewer calories if that is a concern. Use them in fish tacos, casseroles, meat salads, or as a topping on veggie salads.
9. Tofu
“Tofu is one of the most versatile and nutritionally dense foods,” Hadley says. “I always recommend it to meat eaters and vegans alike because it’s packed with high-quality plant-based protein, calcium, and brain-supporting choline.” Are there any caveats? “Despite common misconceptions, eating soy foods like tofu has been linked to lower rates of certain cancers, does not disrupt hormone levels in men, and can even have a positive impact on women’s hormones,” she says. Use tofu as a replacement for meat and season to add flavor (tofu itself is bland).
10. Rotisserie chicken
“This is a convenient, protein-rich option that supports muscle maintenance and makes meal prep easy,” Simpson says. To keep it healthier, remove the skin to reduce sodium and saturated fat. Shred the chicken into salads, soups or grain bowls for a quick and versatile meal.
8. Peanut butter or other nut kinds of butter
“Ground up into ‘butter,’ nuts and seeds provide healthy fats to support hormones, brain health, and hunger cues,” says Kaytee Hadley, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia. They also provide protein and vitamin E and are great for older Americans dealing with a lower appetite or difficulty chewing hard foods, Woodson says. Choose varieties of peanut butter, almond butter, sunflower seed butter, and cashew butter with no added sugars, hydrogenated oils or excessive salt, and enjoy them on whole-grain toast, in oatmeal or blended into smoothies,
12. Cottage cheese
“Cottage cheese is making such a comeback, especially the low-fat, 1-1-percent version, for the protein, calcium, and vitamin D it offers,” Farrell Allen says. Choose varieties labeled “low sodium” or “no salt added,” Burke says. You can also look for cottage cheese containing live cultures to benefit gut health. Top with fruit or nuts as a sweet meal, add cottage cheese (plus salsa!) to a baked potato for a savory meal, use it in a dip, or make cottage cheese “chips” to snack on (bake a couple tablespoons of cottage cheese with a favorite topping, like herbs or minced onion), House says.
13. Whole-grain brown rice
“Loaded with B vitamins and fiber, brown rice is a complex carbohydrate that provides energy to power you through the day and your workouts,” Burke says. A 2024 Danish study of almost 50,000 men and women found that eating whole grains extended life expectancy.
“Stick with plain brown rice and season it with dried herbs and spices; packaged and pre-seasoned varieties often contain added sodium.” Pair brown rice (which has more beneficial nutrients than white rice, Haley says ) with your favorite lean protein (like chicken, fish, or tofu) and some roasted or stir-fried vegetables for an easy grain bowl. Or top a base of brown rice with eggs and vegetables for a savory balanced breakfast.
14. Hummus
“Hummus is a nutrient-dense, protein-packed food that’s perfect for older adults who desire simple food choices that support their nutritional needs,” Woodson says. “Its smooth, creamy texture makes it great to use as a dip while providing essential fiber, protein, and necessary fats in a form that's gentle on aging digestive systems.” Hummus can be a great substitute for mayonnaise on sandwiches, pairs well with ground chicken meatballs, cucumber,s and pita for a Greek-inspired wrap, or can be thinned out with lemon juice and water for a low-sugar salad dressing, Burke says. But read labels on store-bought hummus to check for unhealthy additives. The fewer ingredients, the better.
15. Popcorn
Remember when we popped our own popcorn on the stovetop as kids? You still can! Just add healthy seasonings (like a bit of salt and a dash of flavorful cayenne or nutritional yeast) for a great fiber-filled, on-the-go or after-dinner snack, Zeratsky says. The hulls of popcorn, another natural unprocessed whole grain, are high in polyphenols and fiber. If you go with microwave popcorn, look closely at the nutritional label before you pop, pop, pop your nutrition to smithereens.
16. Mozzarella sticks
“These are a good source of both protein and calcium, which is important for bone density as we age,” says Jordan Hill, lead registered dietitian for Top Nutrition Coaching and owner of Hill Health Nutrition in Denver. “The typical recommendation is three servings a day of calcium,” and cheese sticks are a relatively inexpensive (and snackable!) way to get one serving. Why is protein needed? Because we lose muscle mass as we age, Hill says, and our appetites start to decline, so we may be protein deficient. The Mayo Clinic says that calcium not only helps us maintain strong bones (to help prevent osteopenia and osteoporosis) but also benefits your heart and nerves.
17. Sauerkraut
“Sauerkraut is rich in probiotics that support gut health and provides vitamins like C and K,” Simpson says. It is also rich in fiber and antioxidants, which may protect against inflammatory diseases, the leading cause of death worldwide. “But it’s important to choose fresh, refrigerated options without added sugars, preservatives or vinegar, as vinegar indicates it wasn’t properly fermented to produce probiotics.” Add it as a tangy topping to sandwiches, salads, or grain bowls for a boost of flavor and beneficial bacteria.
18. Chickpea or lentil pasta
Looking to swap your standard noodles for something a little healthier and heartier? “Chickpea or lentil pasta is a nutritious option for those over 50, providing plant-based protein and significantly more fiber than regular pasta to support muscle health and digestion,” Simpson says. However, she advises, “Due to the high fiber content, it’s essential to start with smaller portions to avoid digestive discomfort, especially if you’re not used to high-fiber foods.” And check the ingredient list, Farrell Allen says. Some chickpea pasta contains stabilizers, so ask your dietitian for healthy suggestions. Either enjoy pasta with a simple olive oil and garlic sauce or toss it with roasted vegetables for a nutrient- and protein-packed meal.
19. Dried fruit
“Dried fruit is high in fiber and antioxidants,” House says. “Prunes are known best for their gut health effects — relieving constipation — but also can help prevent bone loss in postmenopausal women, possibly due to polyphenols, vitamin K and potassium.” Adds Farrell Allen: “All dried fruits provide a concentrated source of sweetness along with vitamins/minerals such as potassium, magnesium and iron.” But it can be easy to overeat dried fruit, which has concentrated natural sugars that can stick to your teeth, says House, so stick to a ¼ cup serving of plain dried fruit or mix it into trail mix or granola.
20. Cereal
“Cereals have gotten a bad rap because of artificial colors and added sugar, but not all cereals are created equal,” Hadley says. “Whole-grain cereals without those additives make a delicious and healthy breakfast that you can prepare with fruit, or top with an egg and mushrooms.” (The Center or Science in the Public Interest has a database that rates food additives from "safe" to "avoid.") All grains in the U.S. are fortified with B vitamins and iron, Farrell Allen says. And whole grains are high in fiber and plant phytochemicals that act as antioxidants in the body, House says. A 2023 analysis found that eating cereal is linked to a lower risk of obesity compared with other breakfasts or skipping breakfast. A few healthy cereal options to get you started: Cheerios, Bob’s Red Mill 10-grain hot cereal, or Great River Milling’s Hot Cereal.
23. Tomato sauce — but check that label!
“Moms used to make this from scratch,” Farrell Allen says, “but jarred sauce provides ease at mealtimes.” These bottled sauces — make sure they’re low in sugar and salt —“allow us the benefits of tomatoes year-round — think lycopene, vvitamin C and carotenoids, which help lower inflammation and decrease the risk of heart, skin and eye diseases.” Processed tomato products such as tomato juice and canned tomatoes have more lycopene than fresh. This nutrient has been found to help lower blood pressure and protect against prostate cancer. And if you’re mad about tomatoes, a healthy warm-weather option is salsa (without additives, so look for those in the refrigerated section of your grocery), Zeratsky says.
24. Kombucha and kefir
Kombucha, a fermented tea beverage, and kefir, a fermented milk, contain live probiotics, which help populate healthy gut bacteria. “Our gut talks to our brain,” Hill says, “and when our gut is healthy, it has positive impacts on our mood, how we digest food and how our immune system runs. It’s called the second brain for good reason.” A 2023 study indicated that kombucha may lower blood sugar levels in people with type 2 diabetes. Just make sure you get kombucha or kefir that is not loaded with extra sugar and other additives.
25. Olive oil
The monounsaturated fat found in olive oil, a mainstay of the healthy Mediterranean diet, helps decrease heart disease and inflammation that occurs in many chronic diseases, like diabetes, high blood fat levels, and some cancers. And a 2024 study of more than 90,000 adults reported in JAMA Network Open found that consuming 7 grams or more a day of olive oil lowered the risk of dementia-related death by 28 percent. The new FDA rules also allow olive oil to be called healthy by manufacturers. Opt for extra-riggin varieties, which retain more nutrients. Use olive oil for sautéing, drizzling over salads, or as a dip for whole-grain bread.
15. Popcorn
Remember when we popped our own popcorn on the stovetop as kids? You still can! Just add healthy seasonings (like a bit of salt and a dash of flavorful cayenne or nutritional yeast) for a great fiber-filled, on-the-go or after-dinner snack, Zeratsky says. The hulls of popcorn, another natural unprocessed whole grain, are high in polyphenols and fiber. If you go with microwave popcorn, look closely at the nutritional label before you pop, pop, pop your nutrition to smithereens.
And a bonus option: Pureed pumpkin
This is a great source of vitamin A and flavor — but be sure you get pure pumpkin and not pumpkin pie filling, Zeratsky says. She suggests stirring it into hot cereal, plain yogurt, a smoothie, casseroles, soups, or mac and cheese — or even using it as the filling in homemade ravioli.
