For women who are trying to transition into the later stages of life gracefully, it can often be overwhelming to choose the right diet because the sheer number of choices is dizzying. Plus, you cannot forget that not all options are actually good for you. Women over 50 are primarily looking for a diet that can support their brain and heart function, boost their overall health and also help in controlling menopause symptoms.
Most importantly, such women also want diets that are easy to follow, nutritionally balanced, not too restrictive, adaptable and effective. Is that even possible? Indeed, there are some really good diets for women over 50 and you can check some of them out below.
The Mediterranean diet
One of the healthiest diets for anyone, including women over 50, is the Mediterranean diet. The diet is based on the eating patterns of people in Southern Italy and Greece and has low saturated fat content. The primary source of added fat in the diet is olive oil, which otherwise includes legumes, vegetables, fruits and nuts, and whole grains.
While it is mostly plant-based, it does include moderate amounts of dairy and fish and small amounts of red meat, poultry and eggs. Research shows that it can reduce the risk of different chronic and age-related illnesses, such as diabetes, cancer, heart disease and mental decline.
The DASH diet
One of the leading causes of death in women over 50 is heart disease and the DASH diet is the best one for ensuring heart health. The Dietary Approach to Stop Hypertension (DASH) is aimed and treating and preventing high blood pressure, also known as hypertension. The diet is low in sodium and emphasizes on foods that reduce blood pressure, such as magnesium, potassium and calcium.
The diet comprises of low-fat dairy, fruit and vegetables and moderate amounts of legumes, poultry, fish, seeds, nuts and whole grains. Sweets and red meats are discouraged for the most part and cured and processed meats are entirely banned.
The Flexitarian diet
Even though it is mostly plant-based, the Flexitarian diet occasionally includes fish, dairy, eggs and meat, making it a semi-vegetarian plan. Anyone who wants to boost their plant protein and fiber intake can consider this diet, as it also helps them enjoy the nutritious value of animal products. As compared to other vegan, or vegetarian diets, it offers more Omega-3 fatty acids and iron from foods like fish and red meat. It also has a high calcium content, which can be essential for preserving bone health in postmenopausal women. More importantly, the eating pattern is beneficial for heart health, body weight and diabetes prevention.
Intuitive eating
If you are tired of the fad diets, it might be time to give intuitive eating a try. This is essentially an anti-diet program that helps in building a positive relationship with your body and food. No foods are restricted in this diet and it does not dictate meal timing, or portion sizes. Instead it is focused on listening to your body’s fullness and hunger.
