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Surprising Foods to Enjoy and Avoid to Live Longer

  //food-wine.news-articles.net/content/2025/09/25 .. ing-foods-to-enjoy-and-avoid-to-live-longer.html
  Published in Food and Wine on Thursday, September 25th 2025 at 9:43 GMT by Kiplinger
          ^{🞛 This publication is a summary or evaluation of another publication 🞛 This publication contains editorial commentary or bias from the source}

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Let's produce.Eating Smart in Your Golden Years: A Practical Guide From Kiplinger’s “Eat This, Skip That”

When retirement arrives, many of us find ourselves looking for simple, actionable ways to keep our bodies healthy and our wallets balanced. Kiplinger’s recent feature, “Eat This, Skip That,” distills the latest nutritional science into a straightforward list of foods that retirees should keep on their plates—and those that deserve a polite “no thanks.” The article is organized into three major themes—protein, fiber, and fats—and is peppered with evidence from peer‑reviewed research and links to complementary Kiplinger pieces on diet, exercise, and wellness.

1. Prioritize Protein‑Rich Foods

The article begins by underscoring the importance of adequate protein in aging adults. As we age, muscle mass naturally declines, a process known as sarcopenia. A diet high in quality protein helps counter this loss and supports metabolic health.

Eat
- Fish and seafood: Salmon, mackerel, sardines, and trout provide omega‑3 fatty acids that reduce inflammation and protect heart health.
- Lean meats: Skinless poultry, lean cuts of beef or pork, and turkey breast deliver high‑quality protein with lower saturated fat.
- Plant‑based options: Beans, lentils, chickpeas, and tofu are excellent sources of protein, fiber, and micronutrients.
- Low‑fat dairy: Greek yogurt, cottage cheese, and milk add calcium and protein while limiting saturated fat.

Skip
- Processed meats: Bacon, sausages, hot dogs, and deli meats are high in sodium and preservatives, raising risks of hypertension and heart disease.
- Red meat in excess: While a small amount of beef or lamb can be part of a balanced diet, frequent consumption is linked to colorectal cancer and cardiovascular problems.
- High‑protein supplements: Most retirees will get sufficient protein from food alone. Relying on powders or bars can add unnecessary sugars and calories.

The article cites a 2021 study published in the American Journal of Clinical Nutrition that showed older adults who ate at least 1.0–1.2 grams of protein per kilogram of body weight daily had lower rates of frailty and greater independence in daily tasks.

2. Load Up on Fiber‑Rich Foods

Fiber is essential for digestive health, blood‑sugar control, and weight management. The Kiplinger piece offers a clear “eat” versus “skip” list, drawing from research in Nutrition Reviews and the Journal of the American Medical Association.

Eat
- Whole grains: Brown rice, quinoa, farro, and whole‑wheat breads provide soluble and insoluble fiber, B‑vitamins, and minerals.
- Fruits and berries: Apples, pears, berries, and oranges supply antioxidants, fiber, and vitamin C.
- Vegetables: Leafy greens, broccoli, carrots, and Brussels sprouts are low in calories yet rich in fiber and phytonutrients.
- Legumes: Beyond protein, beans and lentils are powerhouse sources of prebiotic fiber that nurtures gut bacteria.

Skip
- Refined grains: White rice, white bread, and pastries strip away fiber and many nutrients.
- Sugary drinks: Sodas, fruit juices, and sweetened teas provide “empty” calories that spike blood sugar.
- Highly processed snack foods: Chips, crackers, and sweetened cereals often contain added salt, sugar, and unhealthy fats.

The article references the Harvard School of Public Health’s “Healthy Eating Plate” model, which encourages filling half the plate with fruits and vegetables and choosing whole grains over refined options.

3. Choose Healthy Fats, Avoid Unhealthy Ones

Balancing omega‑6 and omega‑3 fatty acids is a recurrent theme in the article, which also explains how fats influence heart health and inflammation.

Eat
- Monounsaturated fats: Olive oil, avocados, and nuts (almonds, walnuts) help lower LDL cholesterol.
- Omega‑3s: As mentioned above, fatty fish and flaxseed oil provide anti‑inflammatory benefits.
- Short‑chain fatty acids: Foods like fermented dairy (yogurt, kefir) and kimchi contain probiotics that support a healthy gut microbiome.

Skip
- Trans fats: Found in partially hydrogenated oils, fried foods, and some baked goods, trans fats raise LDL and lower HDL.
- Highly processed vegetable oils: Soybean, corn, and sunflower oils are high in omega‑6 fatty acids, which can promote inflammation if consumed in excess.
- Excessive saturated fat: While small amounts are okay, large portions of butter, cream, and fatty cuts of meat can contribute to plaque buildup in arteries.

Kiplinger also links to its companion article on “The Role of Antioxidants in Healthy Aging,” which discusses how vitamin E and selenium, abundant in nuts and whole grains, can mitigate oxidative stress—a key factor in age‑related decline.

4. Hydration and Moderation

Beyond specific foods, the piece reminds retirees to stay well hydrated—ideally with water, herbal teas, or low‑sugar drinks—and to moderate alcohol consumption. A modest daily allowance of 1–2 glasses of wine can confer cardiovascular benefits, according to a 2018 New England Journal of Medicine review. However, the article warns against binge drinking and over‑reliance on sugary cocktails.

5. Putting It All Together: Sample Daily Menu

To help readers visualize the “eat‑this” and “skip‑that” principles, Kiplinger presents a sample menu:

• Breakfast: Overnight oats with chia seeds, fresh berries, and a splash of almond milk.
• Lunch: Mixed‑greens salad topped with grilled salmon, quinoa, avocado, and a drizzle of extra‑virgin olive oil.
• Snack: Sliced cucumber with hummus.
• Dinner: Stir‑fried tofu with broccoli, bell pepper, and brown rice.
• Dessert: Greek yogurt with a drizzle of honey and walnuts.
• Beverage: Water or sparkling water with a squeeze of lemon throughout the day.

6. Beyond the Table: Complementary Kiplinger Resources

The article includes several hyperlinks to deepen the reader’s understanding:

• “Healthy Eating for a Healthy Life” – An overview of balanced nutrition for seniors.
• “How Much Exercise Do You Really Need?” – Discusses the role of physical activity in maintaining muscle mass.
• “Mental Health and Nutrition” – Explores how diet can influence mood and cognitive function.
• “Budget‑Friendly Grocery Shopping” – Offers tips for eating well without breaking the bank.

Each link pulls readers toward a broader conversation about living well in retirement, emphasizing that diet is just one piece of a holistic wellness puzzle.

Bottom Line

Kiplinger’s “Eat This, Skip That” offers a no‑frills, evidence‑backed guide that aligns with the latest research in nutrition science. By focusing on high‑quality protein, ample fiber, heart‑healthy fats, and mindful hydration, retirees can boost their energy levels, protect their heart, and maintain independence for years to come. And when in doubt, the article’s simple “eat this, skip that” framework makes it easier than ever to choose foods that nourish both body and budget.