Do you want a simple recipe to combat aging? The ingredients are easy to find. For women over 50 who are looking for nutritional advice, a correct combination of nutrients, and some regular exercise, they will allow you to feel and look much better. When you eat well, you will help control your weight, keep your bones strong, and prevent heart disease. It's about making smart decisions.
Nutrition Basics for Women Over 50
Turning 50 is a milestone for many women. The half-century mark comes with new rules for medical testing and often brings a couple of health-related signals that indicate it's time for some nutrition changes.
Even if you have lived a healthy life for 50 years or more, nutritional needs change over time. Gradual dietary adjustments can be wise to ensure your golden years shine through.
To help determine what nutrition your body needs as you age, it may be helpful to schedule a consultation with a registered dietitian to help you as a middle-aged woman improve your health through smart eating, however, here are some nutritional tips and advice that are basic for every woman who has already reached the golden age.
Already in the 50s? How are you on your vitamin D?
Increase your calcium and vitamin D if you are over 50. That means three to four 8-ounce servings of low-fat (free-range) dairy every day. If you are lactose intolerant, eat hard cheese, yogurt or kefir, canned wild-caught sardines, broccoli, and legumes. You can also consume fresh orange juices and green juices, especially spinach and kale.
If your doctor says that you are not getting enough calcium in your diet, he may suggest that you take supplements that contain 1,000 to 1,500 milligrams of the nutrient.
Eat more fruits, vegetables, whole grains, and legumes. These will give you plenty of antioxidants to fight disease. Focus on variety every day, including vegetables with different colors.
Get enough fiber
Get enough fiber. You don't have to look far. Some good sources are:
· Wheat pasta
· Cereals and whole grain breads
· Integral rice
· Fresh fruits and vegetables
A special multivitamin for women over 50
Take a daily multivitamin. It will fill in any gaps in your nutritional picture. But make sure it's designed for your age group. When you are over 50, you need less iron than younger women.
Eat lean protein. Try foods like skinless chicken, fatty fish like salmon (with omega-3 fats), and plant proteins, including organic soybeans.
If you are a woman over 50, enjoy a vegetarian meal several times a week. Plant-based diets have many advantages. They are low in calories, but rich in vitamins, minerals, and antioxidants.
Cut down on the salt. Too much salt is linked to high blood pressure. The recently released 2015 Dietary Guidelines once again reminds everyone to limit salt to 2,300 milligrams per day.
If you are over 50, eating essential fats is very important
Choose fats wisely. Avoid trans and saturated fats. They are often hidden in things like:
· Processed foods
· Donuts / donuts
The "good fats" can be found in olive oil, avocado, coconut, as well as in foods such as:
· Nuts and seeds
· Cold water fish such as salmon and tuna.
Curb the sweets. Limit or avoid sugary drinks and sweetened desserts and dairy products. You can gain calories and they have little or no nutrition.
Your cells use glucose, a kind of sugar, for energy. The hormone insulin helps get the glucose from digested food into your cells. People with fatty liver disease often have a condition called insulin resistance. That means your body makes insulin but can’t use it well. Glucose builds up in your blood, and your liver turns it into fat. Certain fats in your diet can help your body use insulin better. That means your cells can take in glucose and your liver doesn't need to make and store fat.