How to Diet For Women Over 50

The sheer number of diet options available to women trying to gracefully transition into later life is overwhelming — and not all are healthy.

Many women over 50 are looking for ways to improve their heart, brain, and overall health.

The diets in this article were chosen based on:

  • It’s simple. The diet doesn’t require supplements and provides clear instructions and shopping lists.
  • Adaptable. Changes can be made based on personal preferences and nutritional needs.
  • Not too limiting. You won’t need to eliminate large food groups.
  • Nutrient-dense You’ll get plenty of good fats, protein, carbs, and micronutrients.
  • Evidence-based. The diet’s health benefits are documented.

    How to Diet For Women Over 50 - Photo: The Good Brigade/Offset Images
    How to Diet For Women Over 50 – Photo: The Good Brigade/Offset Images

5 Best Diets for Women Over 50

1. The Mediterranean Diet

One of the healthiest eating habits for almost anyone, including women over 50, is the Mediterranean diet.

Based on 1960s Greek and Southern Italian eating habits, this diet is low in saturated fat. It contains mostly vegetables, legumes, fruits, nuts, and whole grains, with olive oil as the main source of fat.

The Mediterranean diet is mostly plant-based, but it also includes fish, dairy, eggs, poultry, and red meat.

Decades of research shows that this diet lowers your risk of chronic diseases like heart disease, diabetes, cancer, and dementia.

The Mediterranean diet also reduced the risk of obesity by 30% in peri-and postmenopausal women.

Unlike other popular diets, the Mediterranean diet is flexible. A few treats and a glass of red wine are allowed, but only in moderation.

If you want to try it, Serena Ball, RD, and Deanna Segrave-Daly, RD, wrote “The 30-Minute Mediterranean Diet Cookbook.”

2. The DASH diet

Heart disease is one of the leading causes of death in women over 50, according to the CDC (4Trusted Source).

Moreover, high blood pressure, a major risk factor for heart disease, rises sharply after menopause.

The DASH diet is designed to prevent and treat high blood pressure, also known as hypertension.

It is characterized by low sodium and high calcium, potassium, and magnesium foods, which help lower blood pressure.

Your sodium needs vary. Some people limit their sodium intake to 2,300 mg per day, while others limit it to 1,500 mg. Both numbers are within the AHA’s sodium guidelines.

The DASH diet emphasizes vegetables, fruits, low-fat dairy, whole grains, legumes, nuts, seeds, fish, and poultry. Red meat, sweets, and processed or cured meats are all prohibited.

Salty, ultra-processed foods should be avoided in favor of nutrient-dense, whole foods.

Start with Rosanne Rust, MS, RDN, LDN’s “DASH Diet for Two”.

3. The Flexitarian Diet

The Flexitarian diet is a semi-vegetarian diet that includes meat, eggs, dairy, and fish.

popular among women who are reducing their meat intake for health, animal welfare, or environmental reasons.

The Flexitarian diet is a great option for anyone looking to increase their intake of fiber and plant protein while still consuming animal products as needed.

The Australian Longitudinal Study on Women’s Health found that strict vegetarians and vegans are more likely to be deficient in nutrients like iron and omega-3 fats.

Compared to the Flexitarian diet, the Flexitarian diet provides more iron and omega-3s from red meat and fish. It also contains more calcium, which is important for postmenopausal women’s bone health.

This eating pattern may also help with weight loss, heart health, and diabetes prevention.

Try it yourself with Tracy, Dana, Lori, and Corky Pollan’s Flexitarian cookbook “Mostly Plants”.

4. The MIND Diet

Age and gender are primary risk factors for dementia, which affects women more than men. Alzheimer’s disease, the most common form of dementia, affects roughly two-thirds of women.

The MIND diet was created to prevent Alzheimer’s disease and other forms of cognitive decline.

Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) It combines elements of the Mediterranean and DASH diets, proven to promote brain health.

Dietary staples include whole grain bread and cereal, berries and leafy greens. Eaten foods like fried foods and sweets are discouraged.

The MIND diet reduces dementia risk in multiple studies. While strict adherence to the diet reduces risk, even moderate adherence may slow mental decline (11Trusted Source, 12Trusted Source, 13Trusted Source).

Start with Julie Andrews’ “The MIND Diet Plan and Cookbook” (CD).

5. For women sick of dieting: intuitive eating

If you’ve tried countless fad diets and want to finally stop dieting, intuitive eating may be the answer.

Chronic restrictive dieting can cause bone loss, rebound weight gain, disordered eating, and a decreased quality of life.

Intuitive eating is an anti-diet program that helps you develop a positive relationship with your body and food. Dietitians claim that chronic dieting causes physical and mental harm.

The ten foundational principles of intuitive eating include making peace with food, honoring your health, and coping with emotions without food.

Neither foods nor portion sizes nor meal times are restricted. Not to mention that you will no longer be reliant on a particular diet to keep you mentally or physically nourished.

A recent study linked intuitive eating to better mental health and less disordered eating.

Furthermore, this plan may help people maintain a healthy weight, though weight loss is not the goal.

You can learn more about this method from Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN.

What is the best diet for women over 50?

The best diet for women over 50 is one they can stick to — and it may not be the same diet as their friends, sisters, or neighbors.

Consume foods that you enjoy, make you feel good, and meet your body’s nutritional needs.

Consider your personal needs when choosing from this list.

The DASH diet is ideal for lowering blood pressure. Try intuitive eating to focus on self-care and a healthy relationship with food. The Mediterranean or Flexitarian diets may be best for a healthier, more balanced diet.

You’ll notice that many of these diets overlap. Dietary guidelines for men and women emphasize nutrient-dense, minimally processed foods high in vitamins, minerals, and antioxidants.

Women over 50 should pay special attention to calcium, vitamin D, protein, and B vitamins. If you don’t get enough of these nutrients, simple dietary changes or supplements may help.

Remember, you don’t need to drastically alter your diet. Even if you don’t follow your chosen eating pattern perfectly, taking small steps can have significant health benefits.

Consult your healthcare provider before making major dietary or supplement changes.

In summary,

It’s difficult to know which diet is best for women over 50, especially as their bodies change with age.

Both the Mediterranean and Flexitarian diets offer numerous heart and brain health benefits.

Choosing the right one for you means considering your personal goals and nutritional needs. The best diet is one you can stick to for a long time.

Must Read

MAGAZINE