Health should be a priority for everyone. Three simple pillars support it: avoiding risky habits such as smoking and heavy drinking, engaging in regular physical activity, and following a balanced diet. These rules often start in childhood, but many people loosen them in youth and chase fun. With time, the cost becomes visible in later years.
And it isn’t only about weight. When the scale tips, problems may still hide. Even when body image seems acceptable, test results can reveal imbalances. Cholesterol shadows persist. For this reason, maintaining a healthy lifestyle after the age of 40 is essential.
It helps to keep certain foods on the weekly menu and know which ones to limit. Here is a look at five items in each group.
What should be eaten
almonds, dried fruit, and other nuts make a nutritious snack when eaten without frying or salt. Peanuts, pistachios, hazelnuts, and walnuts all contribute iron, potassium, magnesium, calcium, and folic acid. A smart approach is to enjoy them as a snack or in a creamy spread after mashing to the desired texture.
blueberries offer a gentle sweetness and a powerful antioxidant punch. They pair well with many meals, add vitamin C, and help support brain health, urinary tract defenses, and blood pressure management. Whole berries are preferable to juices or jams, especially unsweetened, to maximize benefits.
vegetable lentil dishes stand out as a staple in a healthy plan. Lentils provide substantial protein and fiber, support energy, and are economical. They can be enjoyed boiled with vegetables, or simmered into stews that occasionally include cured meat for variety. Rich in iron, lentils contribute to overall stamina without breaking the budget.
salmon with greens and mushrooms represents a highly versatile source of omega-3 fats and vitamins. Whether baked, roasted, or grilled, salmon supports heart, muscle, brain, and nervous system health. Regular consumption may aid metabolic rate and help regulate blood glucose levels, making it a valuable inclusion.
avocado has risen as a popular, nutrient-dense option. It enriches breakfasts, salads, and various dishes with healthy fats, fiber, potassium, and compounds that support cholesterol balance and immune function. Its creamy texture also makes it a satisfying addition to many meals.
What to avoid
industrial pastries are widely enjoyed yet nutritionally poor due to high sugar and saturated fat. Their frequent consumption is linked to risks of diabetes and obesity, so limiting them is wise.
soft drinks with added sugars are another temptation to curb. A refreshing glass of mineral water with a splash of lemon or a plain coffee with ice can replace sugary beverages. Gradual changes help taste buds adapt to less sweetness over time.
salted cured products pack a lot of salt and red meat into small portions, and they are best reserved for special occasions. Regular use can impact pancreas and liver health.
whole grains to watch
a lot of kids love cereals for breakfast, but many varieties bring excess sugar. At certain ages, it is better to choose simpler, homemade options such as oats with nuts and dates, lightly sweetened with honey for a balanced start to the day.
frying is common with battered items, yet they tend to be heavy in fat and salt. Cooking at home with oven or grill methods and plenty of vegetables makes meals more nutritious and satisfying.
chicken fingers, fries, and sauces are a familiar comfort but not the healthiest choice. For adults, there are better options baked or grilled with minimal oil, always accompanied by vegetables for a complete, nourishing plate.