Several changes occur in middle age that can make it even more difficult than usual to lose weight. Your metabolism naturally starts to slow, your body becomes more sensitive to blood sugar fluctuations, and the foods you used to get away with eating can start catching up to you. Ultra-processed foods should especially be avoided—this is true at every stage of life but may be particularly important for those aiming to shed pounds over 40.
When lunchtime rolls around, the best option often seems like one that’s tastiest and convenient. However, many delicious, easy-to-prepare foods are also the worst for your health. To shed some light on some of the worst ultra-processed lunch options, we spoke to Ro Huntriss, RD and Chief Nutrition Officer at Simple Life App. to break down the worst offenders and offer smarter alternatives. Her expert advice highlights why some common go-to lunches could be doing more harm than good, especially for people over 40. “Ultra-processed foods often contain high amounts of refined carbohydrates, added sugars, and unhealthy fats,” Huntriss explains. “These ingredients can cause blood sugar and insulin levels to rise quickly after eating, which over time may contribute to insulin resistance—a key factor in type 2 diabetes and metabolic health issues.” Find her warnings about the biggest offenders—from deli meats to mac and cheese—below.
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1. Packaged Deli Meats
A turkey sandwich may feel like a healthy choice, but packing packaged deli meat between white bread could be a recipe for disaster. "These products can be higher in sodium, nitrates, and preservatives," says Huntriss. "Intake has been associated with an increased risk of heart disease, type 2 diabetes, and some types of cancer." Yikes! Instead, opt for freshly cooked lean proteins like grilled chicken or baked salmon.
2. Flavored Instant Noodles
Instant noodles may be easy to whip up, but that convenience comes with a cost. "They tend to be made with refined carbohydrates and often contain added flavorings and sodium," Huntriss says. "They provide minimal nutritional value and aren’t the best choice for supporting overall health or blood sugar balance." You’re better off prepping a batch of whole grain noodles with sautéed veggies and lean protein for a fiber-rich, blood sugar–friendly option.
3. White Bread Sandwiches with Processed Fillings
White bread and cheese spread or PB&J might be a comforting treat, but it can wreak havoc on your metabolism. "White bread is lower in fiber and can cause quicker rises in blood sugar compared to whole grain options," explains Huntriss. "Processed fillings such as cheese spreads or cured meats may add saturated fat and preservatives." The better choice? Whole grain bread with fresh avocado, lean protein, and leafy greens.
4. Snack Bars and Meal Replacement Bars
Although they're often marketed as healthy choices, most snack bars (including protein bars) are essentially glorified candy bars. "Many of these products contain added sugars, sugar alcohols, and various additives, which can make them more like a sweet treat than a balanced meal," says Huntriss. "If choosing bars, it’s helpful to read labels carefully and pick options with higher protein and fiber and fewer added sugars." Got it!
5. Fast Food Burgers and Fries
Few meals are as convenient as one from the drive-thru. But it shouldn't be surprising that burgers and fries are a no-go for your health. "These meals are often high in saturated fat, sodium, and refined carbs, which can contribute to overconsumption and challenges with blood sugar management," Huntriss warns. Eating these regularly increases your risk of weight gain, sluggish energy, and long-term metabolic issues.
6. Microwavable Macaroni and Cheese
Easy Mac isn't so easy on your health. Unfortunately, most boxed mac and cheese are completely devoid of nutritional value. "Typically made with refined grains and processed cheese powders, these meals are low in fiber and protein," says Huntriss. "They tend to be calorie-dense but don’t provide much nutritional benefit." Make a homemade version with whole grain pasta, a sprinkle of real cheese, and some sautéed spinach or broccoli for a more balanced meal—that's just as delicious.
7. Pizza Slices
A quick slice of pizza on your lunch break might save time, but it could be costing you in other ways. "Usually made with refined dough, processed cheese, and sodium-heavy toppings, these can be high in calories and low in nutrients," Huntriss says. While you don’t have to give up pizza entirely, moderation and healthier choices—like adding veggies and choosing thin whole grain crust—can make a big difference.
