A U.S. dietitian advises people in their 30s and older to cut back on alcohol, energy drinks, gummy candy and zero-calorie sodas. As people age, the body's ability to break down alcohol, regulate blood sugar and maintain bone density changes, meaning the same diet can place a heavier burden on the body.
Delish, a U.S. food publication, recently highlighted four foods worth reconsidering after age 30, drawing on comments from U.S. dietitian Lauren Manaker. Manaker said the effects of these foods on the body can grow more pronounced with age and recommended moderating intake.
Alcohol tops the list. "As we age, our bodies process alcohol less efficiently," Manaker said, adding that hangovers can last longer and sleep quality can decline. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) says that in later life, body water and muscle mass decrease and metabolism slows, pushing blood alcohol concentrations higher than they would be at a younger age. The institute recommends no more than seven drinks per week and no more than three drinks on any single occasion for healthy adults aged 65 and over who are not taking medication.
Many energy drinks are high in caffeine and sugar. Manaker noted that a temporary lift in energy can be followed by a sharp onset of fatigue. The Ministry of Food and Drug Safety recommends that adults limit caffeine intake to 400 milligrams a day, a threshold that four or more cups of coffee from a coffee shop can exceed. A survey by the National Institute of Food and Drug Safety Evaluation found that energy drinks contained an average of 80.2 milligrams of caffeine per 250 milliliters. The World Health Organization recommends limiting free sugars to less than 10% of daily calories, or 50 grams based on a 2,000-calorie diet. Some 250-milliliter products contain 27 grams of sugar in a single can.
Gummy candy and other sweets are high in sugar but contain almost no nutrients such as dietary fiber. Manaker advised switching to fruit or dark chocolate, and checking added sugar and fiber content when sweets cannot be avoided.
Zero-calorie drinks are no exception. Manaker said anyone concerned about bone health should avoid the habit of drinking too much diet cola. In a 2006 study by researchers at Tufts University in the U.S. that analyzed more than 2,500 people, women who drank four or more cans of cola a week had lower hip bone density, with similar results for regular and diet versions. The researchers attributed the effect to phosphoric acid in cola, though others counter that its phosphorus content is lower than that of foods such as chicken and cheese.