Sometimes we need to be reminded of what we already know to be true. That’s how I felt when I started writing this post about foods for seniors. (Though I think these choices are wise for any age group.)

Even so, I hate to be reminded that French fries and sausage should be eaten with caution, or not at all. But I was elated to see that good, dark chocolate and nuts are still being hawked for their health benefits.

The list below contains some of the best choices we can make—though there are others too numerous to include.

A Healthy List to Follow

Blueberries ’cause they’re loaded with antioxidants. Put ’em over yogurt and a single serving will give you all the calcium you need for the day. Add oats for extra benefits. Don’t forget the adage about the “apple a day.” Eggs.

Broccoli should be our #1 go to green, followed by spinach and leafy greens.

Mixed Nuts, especially walnuts and almonds. Avoid the beer nuts. Beans (i.e. red, black, kidney) and lentils make nutritious soups and entrees.

Avocado are high in healthy fats.

More fresh foods and few canned.

One orange gives 100% of our daily Vitamin C. Pomegranate juice slows the aging process. Green tea is an ancient health booster.

Two servings of fish a week (i.e. salmon, tuna, mackerel) heighten energy.

Tomatoes help reduce the risk of coronary artery disease. Eight cherry tomatoes a day are a good start.

Carrots reduce the risk of cancers and inflammatory conditions, such as asthma and rheumatoid arthritis. Sweet potatoes are vitamin rich and good for eyes, bones and immune system.

Whole grains, healthy oils are heart healthy, as is a good dark chocolate.

“Why Must Food That’s Bad for Us Taste So Doggone Good?”

Best to Avoid

Try to stay away from these foods listed below whenever possible or use in moderation.

Theater popcorn, fried chicken, fettuccine alfredo, jazzed-up coffees; deep dish pizza, fully-loaded baked potatoes, French fries, and potato chips.

Milkshakes often have 3,000 calories in one drink. A Smoothie is a better health choice.

White bread and other refined grains. Best to buy bread, rice, or pasta that has the word “whole” as one of the first ingredients. If the first ingredient listed is “wheat,” then it’s a refined grain with less nutrition.

Fruit juices often contain as much sugar as a Coke. Read the labels.

Margarine can include palm oil. Better to go for grass-fed, organic butter in moderation.

Avoid sweetened cereals with more than 12 grams of sugar per serving and artificial sweeteners (no nutritional value there.) My heart breaks to include pastries, cookies and cakes. But most are made from refined sugar, wheat flour, and added fats.

Processed meat—deli meats, hot dogs, sausages, and cured meats. They are far too high in sodium, preservatives, and saturated fat. Same for processed cheese. Regular cheese has nutrients, but processed is made to taste like cheese, but without the good stuff.

Stay well.