Back in the ‘50s and ‘60s, Adelle Davis, the controversial but widely popular nutritionist, coined the phrase, “You are what you eat.” Today, the idea that what you eat affects your health and well-being is widely accepted.
Back then, one of the evils that Adelle Davis wrote about was processed foods. Today, the U.S. Department of Agriculture defines processed foods as any raw agricultural commodity that has been altered from its original state. That can include cutting, drying, freezing, pasteurizing, or packaging, which means most foods today are processed.
But Alison Gwinn, in her 2026 AARP article, “25 Processed Foods That Are Actually Good for You,” argues that it is the ultra-processed (UPFs) foods that are detrimental to your health.
Although UPFs are unhealthy, they do offer some advantages that appeal to older adults who may tire easily, live alone, or have limited cooking ability, because they are convenient, affordable, stay usable and safe longer, and are highly palatable.
So it’s no surprise adults over 60 get nearly 52% of their calories from ultra-processed foods, according to the U.S. Centers for Disease Control and Prevention.
Instead of consuming foods you should avoid, such as flavored yogurt, salad dressings, packaged cookies, chips, deli meat, ready-to-eat meals, frozen pizza, and soft drinks, Alison Gwyn suggests trying some of these healthy processed foods.
1. Plain Greek yogurt — a good substitute for mayo in tuna or chicken salad, which I’m going to try.
2. Packaged salads — a time saver for getting more vegetables in your diet, but skip the toppings and dressing included in the packages. (But that’s what’s tasty!)
3. Peanut butter — great for older adults with a lower appetite or difficulty chewing hard foods.
4. Tofu — a healthy replacement for meat, but it will need seasoning.
5. Cottage cheese — which can be topped with fruit or nuts.
6. Hummus — combine with chicken meatballs, cucumbers, and pita for a Greek-inspired wrap.
7. Mozzarella sticks — inexpensive and snackable.
8. Dried fruit — although no more than a ¼-cup serving, which you can add to your salads.
9. Cereals — without the additives.
10. Kombucha and kefir — contain live probiotics, which are beneficial for gut health.
11. Olive oil, preferably extra-virgin — the star of the Mediterranean diet.
And I’ll add my favorite: cherry tomatoes, which you can pop in your mouth like candy, but are healthy!
Processed foods aren’t the problem. It’s the ultra-processed foods you should avoid. To help find healthier foods, read labels, choose foods with short ingredient lists, look for foods low in sugar and sodium, and avoid high-fructose corn syrup, hydrogenated oils, and artificial additives.
I won’t be giving up my deli ham sandwich with mayonnaise and pickle relish entirely, but by reducing the amount of UPFs in your diet, you can make a big difference in your health, energy, and quality of life.
And don’t forget your local farmers market where you can find healthy, fresh, and locally grown foods.
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Brain Tease: I found these riddles advertised as “Brain Boosting Riddles for Sharpening Memory.” But they may just be cringe-worthy. See what you think.
1. What has four wheels and flies?
2. Why was the math book sad?
3. What travels around the world but stays in one corner?
•••
The 1956 bestseller that exposed hidden scandals and social hypocrisies in a small town in New England, and was dismissed by critics as vulgar and devoid of literary merit, was “Peyton Place.” I received correct answers from Tom Schaefer, Stephen Woolpert, Doug Nelson, Bruce Johnson, Donna Mollet, Judy Kiser, Mike Nagle, Eva Summers, Dave Lutgens, Marny Weting, Rhonda Spies, Julie Hoffman, Lana Tepfer, Pat Evenson-Brady, Sam Bilyeu and Shelley Hinatsu who is this week’s winner of a quilt raffle ticket.
And last week, while practicing my “What’s up Doc?” imitation of Mel Blanc’s Bugs Bunny, I missed Mike Monroe, Eva Summers, Tina Castanares, Mike Nagle, Rebecca Abrams, Tom Schaefer, and John Miller.
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In the ’50s and ‘60s, before photocopiers, if you wanted to make a duplicate of a letter, you sandwiched a thin, inky sheet between two sheets of paper, typed, and you had an instant copy.
For this week’s “Remember When” question, what was the name of these sheets that were messy, smudgy, and unforgettable?
Email your answer to www.mcseniorcenter@gmail.com, leave a message at 541-980-4645, or send it with a pack of 10 sheets so I can imagine typing copies of a letter on my IBM Selectric typewriter.
•••
Well, it’s been another week, keeping an eye on the thermometer. Until we meet again, I hope you are enjoying the start of another summer of possibilities.
•••
“The hardest thing is to take less when you can get more.”
— Kin Hubbard
• • •
Nutritious home-delivered and in-person meals throughout the Gorge, are available at noon Monday through Friday, unless otherwise noted.
Seniors of Mosier Valley (541-980-1157) — Wednesdays with music on second and fourth Wednesdays
Dufur — Wednesdays at noon at 320 NE Second St.
Hood River Valley Adult Center (541-386-2060)
Sherman County Senior and Community Center (541-565-3191)
The Dalles Meals-on-Wheels (541-298-8333).
For meal sites in Washington, call Klickitat County Senior Services at the Goldendale office (509-773-3757) or the White Salmon office (509-493-3068). In Skamania County, call Senior Services (509-427-3990).
Answers:
1. A garbage truck.
2. Because it had too many problems.
3. A stamp.
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