5 Foods To Eat More Of — And 5 Foods To Avoid

You can be healthier and happier in 2026 and beyond.

By

Kelly K. James

 
Published December 19, 2025
AARP (Getty Images, 8; Shutterstock, 2)

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Did you make New Year’s resolutions for 2026? If so, there’s a good chance that "lose weight" and "eat better" are on your list. But eating healthfully can be a challenge, especially when there’s so much conflicting advice about it. And as a woman in her 40s or 50s, your nutritional needs are in flux.

That’s the bad news. The good news is that by focusing on some critical "core" foods in your diet and eliminating less-healthy options (looking at you, venti mocha drinks!), you can shed pounds, have more energy and help protect your health. Here’s a closer look at five foods you should eat more of — and five foods to avoid — for a healthier, happier you in 2026 and beyond.

Food to Eat More of:

Greek Yogurt

“Prioritizing bone health is essential in your 40s and 50s,” says Amy Bragagnini, spokesperson for the Academy of Nutrition and Dietetics and a clinical oncology dietitian at Trinity Health Lacks Cancer Center in Grand Rapids, Michigan. “Greek yogurt is a rich source of vitamin D and calcium. It also contains probiotics and is healthy for your digestive system and your gut.” It also contains more protein than regular yogurt, which makes it a go-to food.

Quinoa

Quinoa (pronounced keen-wah) is a whole grain that is high in protein and fiber; it’s also simple to cook and prepare at home. “I love quinoa for so many reasons,” says Bragagnini. “The fiber is excellent for satiety, which means it keeps you full longer. It also helps keep your gut moving and helps control your blood sugar and contains B vitamins for your metabolism.”

Salmon

“Midlife women need to be concerned about heart health,” says Bragagnini. Foods that are high in omega-3 fatty acids, like salmon, help support your cardiovascular health both now and as you grow older. (Bonus: a three-ounce serving of salmon also has about 17 grams of high-quality protein.)

Lentils

Speaking of protein, you needn’t rely on animal sources for this essential macronutrient. Lentils are another go-to food for midlife women. Lentils are loaded with protein; just a half-cup contains about 12 grams, which you need to retain lean muscle and offset lean muscle loss as you get older. They’re also high in fiber, which helps keep you feeling full.

Tofu 

Rounding out the top five is tofu. Tofu is another excellent source of protein and fiber; it can also help reduce hot flashes due to its phytoestrogens (plant compounds that mimic the effect of estrogen), says Bragagnini.

Food to Avoid:

Sweetened Coffee Drinks

It may be time to break your Starbucks habit. “So many of the clients I work with go through Starbucks every day,” says Bragagnini. But those coffee drinks usually contain hundreds (!!!) of calories, and weight gain is more than a vanity issue in midlife; it also increases your risk of breast cancer and cardiovascular disease.

Potato Chips

Potato chips have it all: they’re high in sodium (salt), high in fat and they’re very easy to overeat. A diet high in salt can increase your blood pressure, which in turn increases your risk of stroke and cardiovascular disease. You’re better off skipping this salty snack.

Bacon

We’re sorry to tell you this, but processed meats like bacon (and sausage and cold cuts) are loaded with saturated fat, which increases your risk of heart disease, and can increase your risk of colorectal cancer, warns Bragagnini.

 Alcohol

While a glass of wine may take the edge off, booze also increases your risk of breast cancer, can trigger hot flashes, and provides nothing but empty calories. (Refuse to give it up? Stick to one drink a day and skip sugar-laden mixed drinks like pina coladas.)

White Rice

White rice is bad news for your blood sugar — and your waistline. Simple carbs like white rice spike your blood sugar — and then send it plummeting. That can lead to feeling weak, cranky and ravenous in the short term, and to insulin resistance in the long run.

Finally, keep in mind it’s the overall quality of your diet that matters in the long run. This year, focus on bone health, and on pivotal nutrients, like calcium, vitamin D, omega-3 fats, protein and fiber, and you’ll set the stage for a healthier, happier you, says Bragagnini. And if you have questions about navigating your midlife eating choices, talk with a registered dietitian, who can personalize a program to ensure you get the right nutrients.

Which of the above foods are you trying to eat more of? Let us know in the comments below.

Kelly K. James (formerly Kelly James-Enger) is a prolific author, ghostwriter, and former attorney with over 20 years of experience writing for major publications.