A Guide to Healthy Eating for Women Over 50

Last Updated on May 25, 2023 by Lori

It’s no secret that what you eat has a direct impact on your health. This connection becomes even more apparent as we age. As our bodies change, so do our nutritional needs. Here are some healthy eating basics for women over 50.

Some of the bodily changes women over fifty experience include:

slower metabolism
reduced bone density
muscle loss
fat retention, often including weight gain
increased inflammation
increased likelihood of chronic disease

We can counteract many of these changes with proper nutrition, exercise, and lifestyle modifications.

Eating a healthy diet can help you maintain a healthy weight, have more energy, and avoid diseases.

With all of the conflicting information out there about what is “healthy,” how can we know what’s best for us to eat?

It can be hard to know where to start.

gorgeous green salad in a glass bowl, as an example of healthy eating basics for women over 50

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Here are some tips for Healthy Eating Basics for Women Over 50

1. Focus on Whole, Unprocessed Foods

These are the foods that are in their natural state and have not been altered by processing.

They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Processed foods, on the other hand, are those that have been altered from their natural state. They usually contain added sugars, sodium, and unhealthy fats. Examples of processed foods include packaged snacks, fast food, and soda.

Whenever possible, choose whole, unprocessed foods over processed ones.

This is one of the best things you can do for your health.

2. Limit Added Sugar

Added sugar is a major contributor to poor health.

It’s been linked to weight gain, diabetes, heart disease, and other chronic conditions.

Try to limit your intake of added sugar by avoiding sweetened drinks and high-sugar foods.

If you are going to eat sweet foods, do so with those which are not artificial. For example, focus on foods that are naturally sweet, like fruits and honey.

When you do eat foods that contain sugar, choose small portions and be sure to balance them out with healthier choices.

For example, if you have a slice of cake, pair it with a side of fruit or a glass of milk. This will help you feel fuller and more satisfied after eating.

woman's hand saying no thank you to enormous sugar-laden ice cream dessert, as a means of healthy eating for women over 50

3. Fill Half Your Plate with Fruits and Vegetables

Fruits and vegetables are packed with nutrients that your body needs to function properly.

They’re also low in calories and high in fiber, which makes them great for weight loss.

Aim to make half of your plate fruits and vegetables at every meal.

This will help you get the recommended daily amount of 2-3 cups of fruit and 1-2 cups of vegetables.

If you’re not used to eating a lot of fruits and vegetables, start by adding one or two servings to your meals. Gradually increase your intake over time until you reach the recommended amount.

4. Choose Lean Proteins

Protein is an essential nutrient that helps your body repair and grow cells.

Protein is also critical for all processes in your body, including hormone production, immunity, and digestion. It’s also necessary for weight loss and maintaining a healthy weight.

Not all proteins are created equal.

Some types of protein, like red meat and processed meats, are high in saturated fat and have been linked to health problems.

When choosing protein sources, opt for leaner options, such as chicken, fish, tofu, legumes, and eggs. These are lower in calories and unhealthy fats than their fatty counterparts.

By choosing lean cuts and limiting your intake to a few times per week, you can reduce your risk of heart disease and other chronic conditions.

5. Choose Healthy Fats

Here’s a surprise! Not all fats are bad for you.

In fact, there are some healthy fats that are essential for your body. These include unsaturated fats, like those found in olive oil, avocados, and nuts.

Healthy fats can help you lose weight, lower your cholesterol levels, and reduce your risk of heart disease. They can also improve your brain function and help you absorb vitamins and minerals more efficiently.

When adding fat to your diet, be sure to choose healthy fats.

Limit your intake of saturated and trans fats, which have been linked to health problems. And avoid artificial trans fats, which are found in many processed foods. Instead, focus on getting most of your fat from unsaturated sources.

an array of healthy fats including salmon, nuts, avocado, chia seeds, and others, as part of healthy eating basics for women over 50

Final Thoughts on A Guide to Healthy Eating for Women Over 50

Eating right is one of the most important things you can do for your health.

By choosing whole, unprocessed foods and limiting added sugar, you can reduce your risk of chronic diseases like obesity, heart disease, and diabetes.

Make half your plate fruits and vegetables at every meal, and choose lean proteins and healthy fats to round out your diet.

Following these simple guidelines will help you stay healthy and look and feel great.

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A Guide to Healthy Eating for Women Over 50