9 foods Irish adults over 50 should cut out, according to expert

Experts have shared a list of foods that people should avoid or limit after turning 50

Ben Hurst and Andrew E Quinn

17:34, 18 Oct 2025

Healht experts say you should avoid certain foods if you are over the age of 50. (stock image)(Image: Getty Images)

Food experts have revealed a list of nine items that Irish folk need to cut down on to keep their health in check. Ignoring a balanced diet after hitting a certain age can open the floodgates to a host of health issues.

Once we’re over 50, our bodies experience significant shifts in metabolism, nutritional requirements, and the capacity to digest specific foods. While there are foods that are beneficial and should be prioritised at this life stage, there are also others that can turn harmful to our health, reports the Irish Mirror.

Some of these, due to their ingredients or impacts, are best avoided or consumed sparingly. And some guilty pleasures will have to be given the boot – along with some everyday staples, according to website mundodeportivo.

Here are the foods you should curb or cut out from your daily diet after clocking 50:

Fried Foods

They’re adored for their taste and crispy texture, but their high calorie and fat content make them an unhealthy pick. Choosing cooking methods like baking, steaming, or grilling is a much more heart-friendly and weight-conscious alternative.

Processed and Ultra-Processed Foods

Items like frozen pizzas, breaded goods, or ready meals pack in large amounts of salt, sugar, and saturated fats but very few nutrients. Swapping them out for fresh foods is key to a healthy diet.

Refined Sugars and Flours

White bread, pasta and polished rice are low in fibre and can cause a swift rise in blood sugar levels. Opting for whole grain alternatives and upping your intake of legumes could give your digestive and metabolic health a boost.

Industrial Pastries and Sugary Fizzy Drinks

These food items are packed with empty calories and unhealthy fats. It’s vital to cut down on these to dodge issues like obesity and high triglyceride levels.

Cured Meats

Bangers, chorizos and other cured meats typically have high sodium and saturated fat content. It’s best to limit their consumption as much as possible to ward off heart problems.

Alcoholic Drinks

Booze should be consumed very sparingly as it can damage the liver and increase the risk of other illnesses. The odd tipple is okay, but it shouldn’t become a regular habit.

Excessive Salt

Swapping salt for spices such as cumin, garlic or black pepper can add zest to meals without jeopardising our health.

Red Meats

While they’re protein-rich, red meats also contain saturated fats that can impact cholesterol levels. It’s advisable to eat them only occasionally and choose lean meats, fish or plant-based proteins instead.

Full-Fat Dairy Products

These are high in fat and can lead to weight gain and metabolic problems. Opting for skimmed versions or plant-based substitutes is a wise choice.

What should you include in your diet?

Once you’ve hit the big 5-0, it’s crucial to load up your plate with a rainbow of fruits, veggies, legumes, nuts, and whole grains. Don’t be shy with healthy fats like olive oil and avocado either. Oily fish such as salmon are a must-have, brimming with omega-3 fatty acids and vitamin D, both vital for bone and heart health.

Green tea is also a boon for your immune system and can help slow down the ageing process. Turmeric, renowned for its anti-inflammatory and antioxidant perks, aids in maintaining steady blood sugar levels.

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