10 Basics To Eating Healthy For Women Over 50
After 50, the best diet for women is actually the no “diet” plan. The focus needs to be rather on a healthy eating lifestyle that consists of whole foods to provide needed nutrients for the second part of life. Scientific observation has shown that aging causes reduced ability to use calories from food, reduced function of hormones, depressed enzyme function and reduced ability to fight disease.
Now more than ever, It’s time to give your body and brain food, they need to thrive on.
10 Basics to focus on when putting together a healthy eating plan.
1.Calories are still the king! Watch your calories: Use all your experience and knowledge to eat smarter. Pick the calorie that is of the highest quality.
Basic guidelines for daily calorie intake starts at 1600 calories/ day if you are sedentary in order to maintain weight ...plus 200-400 if you are active.
Breakdown:
300- to 400-calorie breakfast
400- to 500-calorie lunch
200- to 250-calorie afternoon snack.
2.Strive for nutrient-dense foods (high in fiber or protein) and make sure at least half of your grains are whole grains. Nutrient dense foods include fresh fruits and vegetables; lean meats and fish; beans and legumes; nuts and seeds; eggs and dairy. People who regularly feast on whole grains are 20 to 40 percent less likely to develop diabetes and cardiovascular diseases than those who rarely eat them, according to a 2004 University of Minnesota School of Public Health review.
3.Consume Healthy Fats: Beginning in your 50’s the hot flashes, night sweats and mood swings are the most commons side effects of peri-menopause and menopause. Eating healthy fats, may help you manage them. Great excuse for ordering that guacamole! Include the Omega-3 fatty acids that are found in cold-water fish like salmon, sardines and tuna. Flaxseed is good plant-based source of alpha linolenic acid, a type of omega-3. Try snacking on seeds and a few nuts, they contain Omega 6 and some Omega 3, replace butter with nut butter or tahini, buy seasoned seed mixes and use flaxseed oil for dressings. Read more about snacking guidelines here.
4.Limit saturated fats, (found mostly in foods that come from animals) and trans fats (found in foods like store-bought baked goods and some margarines). Studies have found a diet high in saturated and trans fats is particularly linked to making PMS worse. Hence, eat only small amounts of solid fats.
5.Minimize foods with added sugars. Excess refined sugar consumption may increase insulin production which may aggravate bloating. Most processed food usually contain higher amounts of starches and sugars that are quickly converted to glucose. Unfortunately, midlife can sometimes bring with it insulin resistance and diabetes, so it makes sense to avoid too much refined sugar.
6.Meet your calcium needs: Menopause brings an increased need for calcium to maintain bone health, as the estrogen levels are low. Vitamin D promotes the absorption of calcium from the intestines. I take a K2+ D3 plant based formula. Hence, it is functional in preventing osteoporosis.
Dairy products such as cow’s and goat’s milk, yogurt and cheese are great food sources of calcium. If you follow a plant based diet... Broccoli, collard and turnip greens, almonds and Brazil nuts, soy foods and blackstrap molasses also provide calcium.
However, the best way to get an adequate quota of Vitamin D is to take a walk in the sun and eat food rich in fish oils.
7.Reduce the intake of Salt: to offset bloating and fluid retention. Do not eat more than 6-9 g of salt/day. The results of a new study by an American university suggest that hormonal changes following menopause may prompt salt-sensitive hypertension in women who never had a history of BP before menopause.
8.Eat many different colors and types of vegetables and fruits. They contain high amounts of vitamins, minerals, dietary fiber and plenty of other healthy stuff. It has been proven that fruits and vegetables can also help relieve symptoms in menopausal women. Boron is one chemical found in fruits and vegetables that benefits the body by helping prevent estrogen loss. Some of the foods that are rich in both phytoestrogens and boron are tomatoes, pomegranate, apples, grapefruits, oranges, strawberries, carrots, bell peppers, beets, turnips, cauliflower, cabbage, onions and soybeans. Eat the rainbow 🌈.
9.Try to minimize intake of alcohol, tea and coffee. Make a conscious effort to reduce the intake of stimulant drinks – to help rid your body of toxins and balance blood sugar. Alcohol, coffee, tea and chocolate contain stimulants such as sugar, caffeine and tannins these can make tiredness, anxiety, panic attacks and hot flashes worse.
10.Lastly, stay hydrated with H20: Water plays many roles in keeping you healthy with age. It helps to digest food so you can absorb the nutrients you need. It gives you an important source of minerals like magnesium and calcium. Water moistens mucous membranes and lubricates the joints and cools the body through perspiration. Make a habit of drinking a lot of (10-12 glasses) of tepid water, watery soups and vegetable broths.
Read more about how to rehydrate your body here.
A nutrient dense diet, a wise intake of vitamins, physical exercise, and a positive mindset is the keys the healthiest “no diet” plan for women over 50.