The sheer amount of diet alternatives available to women attempting to move into later phases of life gracefully is daunting — and not all of them are healthy for your health.
Many women over the age of 50 seek diets that will help them regulate menopausal symptoms or improve their general health.
The diets included in this article were selected using the following criteria:
- Simple to understand. Aside from providing clear rules and short shopping lists, the diet does not need supplements.
- Adaptable. Changes may be made based on your tastes and nutritional requirements.
- Not overly restrictive. You won’t have to cut out whole food groupings from your diet.
- Nutritionally balanced. You’ll consume a lot of healthy fats and protein, as well as good carbs and vitamins.
- Evidence-based. Scientific evidence supports the diet’s health advantages.
Here are the top 5 diets for women over 50.
1. The Mediterranean diet is the best all-around diet.
The Mediterranean diet is routinely ranked as one of the healthiest eating patterns for practically everyone, even women over 50.
This diet is distinguished by its low saturated fat level and is based on people’s eating habits in Greece and Southern Italy in the 1960s. It is predominantly composed of vegetables, legumes, fruit, nuts, and whole grains, with olive oil serving as the primary Source of added fat. (1)
The Mediterranean diet is primarily plant-based, containing moderate amounts of fish and dairy and minor pieces of eggs, chicken, and red meat.
Decades of study show that following this diet lowers your chance of developing chronic, age-related ailments such as heart disease, diabetes, cancer, and mental decline. (2)
One research also linked the Mediterranean diet to a 30% lower incidence of obesity in peri- and postmenopausal women. (3)
Because of its adaptability, the Mediterranean diet outperforms several other popular diets. No foods or dietary categories are forbidden; even desserts and red wine are permitted in moderation.
If you want to give it a try, read “The 30-Minute Mediterranean Diet Cookbook” by Serena Ball, RD, and Deanna Segrave-Daly, RD.
2. Best for heart health: the DASH diet
According to the Centres for Disease Control and Prevention (CDC), heart disease is one of the significant causes of mortality for women over 50 Centers Disease Control and Prevention (CDC). (4)
Furthermore, rates of high blood pressure, a key risk factor for heart disease, rise dramatically after menopause. (5)
The Dietary Approaches to Stop Hypertension (DASH) diet aims to prevent and cure hypertension, generally known as high blood pressure. (6)
Its low sodium content and concentration distinguish it on foods high in calcium, potassium, and magnesium, all of which have been shown to help lower blood pressure.
The amount of sodium you may consume depends on your unique requirements. For example, some individuals restrict their salt intake to no more than 2,300 mg per day, while others limit it to as little as 1,500 mg. Both figures are in line with the American Heart Association’s salt guidelines. (7)
The DASH diet consists mainly of vegetables, fruit, and low fat dairy, with modest quantities of whole grains, legumes, nuts, seeds, fish, and chicken. Red meat and sweets are typically avoided but permitted on rare occasions, while processed or cured meats are prohibited.
Limiting salty, ultra-processed meals in favor of nutrient-dense, whole foods provide additional advantages, including lower cholesterol and better blood sugar management.
To begin, read “DASH Diet for Two” by Rosanne Rust, MS, RDN, LDN.
Shop for this cookbook online.
3. The Flexitarian diet is the best plant-based diet.
The Flexitarian diet is a semi-vegetarian diet that is mostly plant-based but includes meat, eggs, dairy, and fish occasionally. (8)
This eating pattern is now most popular among women who want to reduce their meat consumption for health, animal welfare, or environmental reasons.
The Flexitarian diet is an excellent choice for anybody looking to increase their fiber and plant protein consumption while still acknowledging the nutritional benefits of animal products and wanting to consume them as required.
According to the Australian Longitudinal Study on Women’s Health, committed vegetarians and vegans are more likely to be deficient in nutrients such as iron and omega-3 fats, which are vital for women’s health. (9)
In contrast to such restrictive diets, the Flexitarian diet contains more iron and omega-3 fatty acids from red meat and fish. It is also richer in calcium, a crucial vitamin for maintaining bone health in postmenopausal women.
According to a preliminary study, this dietary pattern may provide extra advantages for body weight, heart health, and diabetes prevention.
Check out Tracy, Dana, Lori, and Corky Pollan’s Flexitarian cookbook “Mostly Plants” to give it a try.
4. The MIND Diet is the best for brain health.
The key risk factors for dementia are age and gender, with women having a much higher frequency than males. Women account for nearly two-thirds of those with Alzheimer’s disease, the most prevalent type of dementia. (10)
The MIND diet was created to help people lower their risk of Alzheimer’s disease and other kinds of age-related mental loss.
The abbreviation MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It includes components of the Mediterranean and DASH diets demonstrated to improve brain health, as the name indicates.
Whole grains, berries, leafy greens, legumes, olive oil, and fatty seafood are highlighted. Fried meals, red meat, butter, cheese, and desserts are strictly forbidden.
Several studies have demonstrated that the MIND diet lowers the risk of dementia. While individuals who stick to the diet religiously are at the lowest risk, even those who adhere marginally may see a slower pace of mental loss. (11, 12, 13)
To get started, read Julie Andrews, MS, RDN, CD’s “The MIND Diet Plan and Cookbook.”
5. Intuitive eating is ideal for ladies who are tired of dieting.
If you’ve tried a slew of fad diets and are ready to break the dieting cycle for good, intuitive eating might be the answer.
Chronic restrictive dieting may have negative consequences, including bone loss, rebound weight gain, disordered eating, and a worse quality of life. (14, 15, 16)
Intuitive eating is an anti-diet approach that aims to change your diet mindset and help you develop a healthy connection with your body and the foods you consume. Dietitians who believe that continuous dieting causes physical and psychological damage develop it.
Intuitive eating comprises ten core principles centered on ideas such as making peace with food, valuing your health, and dealing with emotions without the use of food.
There are no forbidden foods, and there are no restrictions governing portion quantities or meal schedules. Instead, the objective is to teach you how to listen to your body’s natural hunger and fullness signals so that you no longer need to rely on a specific diet to sustain yourself intellectually or physically.
According to recent research, intuitive eating is associated with better psychological health and a lower likelihood of disordered eating. (17)
Additional study shows that people who adhere to this strategy are more likely to maintain a healthy weight, while it is important to note that weight reduction is not the aim. (18, 19)
If you’re interested in this method, you may read “Intuitive Eating” by Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN.
How to Select the Best Women’s Diet for People Over 50
If you’re a woman over 50, the ideal diet is one you can stick to long-term – yet it may not seem like the best diet for your friend, sister, or neighbor.
Your diet should contain meals that you love, make you feel well, and supply all of the nutrients your body requires.
Consider your demands while choosing amongst the diets on this list.
Choose the DASH diet if your main objective is to lower your blood pressure. Try intuitive eating if you want to concentrate on self-care and a healthy relationship with food. If you wish to eat a better, more balanced diet, the Mediterranean or Flexitarian diets may be appropriate for you.
You may have noticed that the diets above have a lot of overlap. Each focuses on nutrient-dense, minimally processed foods high in vitamins, minerals, fiber, healthy fats, lean protein, and antioxidants – all of which are essential components of any diet you’re considering.
Women over the age of 50 should pay extra attention to their dietary consumption, particularly calcium, vitamin D, protein, and B vitamins. Simple dietary changes or supplements may be in order if you don’t believe you’re receiving enough of these nutrients. (20, 21)
Remember that you do not need to make significant dietary adjustments. Even if you are not adhering to your chosen eating pattern flawlessly, tiny, incremental efforts may nevertheless give considerable health advantages.
Please consult your healthcare professional before making any significant changes to your diet or adding supplements to your routine to confirm it is appropriate for your requirements.
Buttom line
It’s frequently tough to decide which diet is ideal for a woman over 50, particularly if you’re experiencing bodily changes linked with aging.
The Mediterranean, Flexitarian, DASH, and MIND diets, as well as intuitive eating, provide several advantages to your heart, brain, and general health.
Choosing the best one for you requires careful evaluation of your unique objectives and dietary requirements. The optimal diet is one that you can stick to over time, which keeps you feeling your best.
0 Comments