Top Foods for Women Over 50
Key points:
What foods women should add to their diets after the age of 50.
Why declining estrogen is the driving factor behind mid-life dietary changes.
How much more protein and calcium your body requires after you turn 50.
The conversation about nutrition is often centered around caloric intake. Calories provide energy, but the foods you choose provide vitamins, minerals, and nutrients. As you enter perimenopause and menopause, you’ll need to make a few key changes to your nutrition. Below are the top foods for women over 50.
Estrogen’s Role Beyond Menstruation
Menopause is finally getting the funding, research, and attention it deserves. Estrogen is no longer linked only to menstruation and reproductive health. We now understand that estrogen (and other reproductive hormones) are key in regulating a range of essential functions. From bone health to heart health, brain function, metabolism, muscle retention, skin health, hair health, and more.
The nutritional changes below support your body in responding to the side effects of declining estrogen levels. Consult your physician to explore lifestyle changes and medical intervention, including whether the new generation of bioidentical hormone replacement therapy (BHRT) is right for you.
1. Greek Yogurt
Fluctuating estrogen levels reduce the rate at which your bones absorb calcium. This is why you need to increase calcium intake from 1,000 mg per day to 1,200 mg per day over the age of 50. Calcium supplements may account for some of your intake, but most of your calcium should come from food. At 50, ask your physician when you should begin bone density testing. One serving of Greek yogurt provides you with 200 mg of calcium per serving. For optimal absorption, your body also requires vitamin D. The sun is the best source of vitamin D, so aim for 5 to 30 minutes of sunlight per day.
Other high-calcium foods include:
Bok choy
Broccoli
Collard greens
Cottage cheese
Fortified milk
Fortified oats
Kale
Low-fat cheese
Salmon
Sardines
Soybeans
2. Lean Proteins
The average adult requires about .8 grams of protein per kilogram (2.2 pounds). Over the age of 40, this increases to between 1.2 and 1.6 grams per kilogram. This seemingly small increase can be the difference between maintaining muscle mass and gradually declining muscle mass. The more active your lifestyle, the more protein you need to support muscle recovery.
Lean proteins include:
Avocado
Chickpeas
Cod
Cottage cheese
Greek yogurt
Lean pork
Legumes/beans
Low-fat cheese
Nuts
Quinoa
Salmon
Seeds
Soybeans/tofu
Skinless chicken
Skinless turkey
Tilapia
Tuna
3. Plums
Dried plums (aka. prunes) get a bad rap, but there’s a reason why they’re one of the top foods for women over 50. Fluctuating estrogen levels slow digestion, increasing your likelihood of constipation. Adding prunes to your diet can ease constipation. If the last time you ate a prune, they didn’t taste so great, try again. Modern dehydration methods retain more of the sweet plum flavor.
Prunes contain approximately .7 grams of fiber each, but they also contain sorbitol. Sorbitol is a natural sugar alcohol that draws water into the intestines to soften stool. Be mindful of the sugar content of all fruit and aim for at least 25 grams of fiber per day. Don’t forget to hydrate, as water is essential for healthy digestion.
Other fruits with fiber and sorbitol include:
Apples
Apricots
Berries
Figs
Grapes
Kiwis
Peaches
Pears
Raisins
Tailored Meal Plans Including the Top Foods for Women Over 50
One of my areas of specialty as a dietitian is tailoring nutrition to your current season of life. For women in perimenopause and menopause, this includes incorporating the foods above in a way that promotes energy, endurance, cognitive performance, and whole-body health.
Let’s begin with a Comprehensive Health and Lifestyle Assessment!