The Best and Worst Foods for Women Over 50

There may have been a time when you ate whatever you wanted without few, if any, health consequences. You might remember that time well! But it’s true—nothing lasts forever.

“After 50, metabolism slows, estrogen levels drop, and certain nutrient requirements rise,” says Hillary M. Wright, MEd, RDN, LDN , co-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happines s . “At this point, you’ll probably need to make wiser food choices to help head off midlife weight gain and prevent conditions that are more common with age and menopause.”

Though no food is ever completely off the menu, the trick is to get the biggest bang for your caloric buck while enjoying yourself. Here’s what to choose, and avoid, most of the time, for women over the age of 50. And for more, check out The 7 Healthiest Foods to Eat Right Now . First up, here are the best foods to eat.

Shutterstock Calorie needs decline with age, but weight gain isn’t inevitable. Salmon is a stellar source of protein, which requires more calories to digest than carbohydrates and fat and could help prevent the dreaded belly fat that is common in midlife women. The omega‑3 fats in salmon are good for your heart and brain because they reduce the risk for clogged arteries, decrease elevated triglycerides (fat) in the blood, and lower blood pressure, all of which tend to increase in women in their 50s.

Fish such as salmon may also boost your mood . Eating more fish is associated with a decreased risk of depression , which is more common in women at midlife. Salmon also harbors vitamin D , a nutrient that is key in helping to prevent osteoporosis. Three ounces of cooked sockeye salmon nutrients has nearly all the vitamin D you need for the day after age 50. Shutterstock “For their small size, nuts contain relatively high levels of calories and fat, so you may think that avoiding them will help whittle your waistline, but the opposite is more likely to be true,” Wright says.

Research has found that eating nuts actually help regulate appetite which could make weight control easier. Nuts supply plant protein, heart-healthy, unsaturated fat, potassium, fiber, and other nutrients linked to good health as you age. In fact, women who munched on 1 1/2 ounces of pistachios for 12 weeks improved the quality of their diet without affecting their weight.

When you include delicious and nutritious nuts on a regular basis, you’re doing your heart and brain a favor . Nuts are rich in arginine, an amino acid necessary for making nitric oxide, which eases blood flow to the heart and the brain by relaxing constricted blood vessels. Get the greatest benefit from nuts by swapping 1/4 cup of unsalted varieties such as peanuts, almonds, walnuts, and pistachios (shell on) for snack chips, pretzels, and sweets. Shutterstock When it comes to banishing brain fog and protecting your memory after 50, it pays to squelch oxidation and inflammation. Berries supply many different types of powerful compounds called phytonutrients that help to head off brain cell damage and improve or increase communication between cells, among other ways of supporting brain function .

Blueberries, strawberries, raspberries, and other brightly-colored orbs are juicy and delicious without any added sugar. So these fruits can easily take the place of highly-processed, calorie-packed sweets that will actually provide you with some fiber to keep you fuller for longer. Blueberries and blackberries are also a source of vitamin K, which is necessary to produce osteocalcin, a protein that supports bone strength. Some research suggests that higher intakes of vitamin K are linked to better bone health in older women.

Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox! Shutterstock Legumes such as black beans, garbanzo beans, and pinto beans contain magnesium to help protect against heart disease , stroke , type 2 diabetes , and osteoporosis . Beans are packed with potassium, which is great news for your ticker, as it’s linked to a lower risk for cardiovascular disease. One half-cup of black beans supplies about 400 milligrams of potassium— nearly as much as a medium banana , and about 15% of the recommended daily intake .

Beneficial bacteria in your colon ferment the prebiotic fiber found in beans and produce compounds called short chain fatty acids (SCFA). SCFA help reduce the risk for colon cancer, which increases after age 50, improve the body’s absorption of calcium and magnesium to support bone health, and help to head off heart disease and type 2 diabetes . Another type of fiber in beans bulks up bowel movements and prevents constipation, which can be more common with age. Shutterstock Declining estrogen levels are likely the reason for hot flashes, which affect about 75% of women living in the U.S. for at least two years in their 40s and 50s . Soy foods contain phytoestrogens, plant-based estrogen that is similar in function to human estrogen, but with much weaker effects in the body.

“Women who eat soy every day, including those who live in Asian countries, report having fewer hot flashes and other menopausal symptoms, but there is no scientific evidence to support the link between tofu, tempeh, and edamame and hot flash frequency and intensity,” Wright says.

Still, there are plenty of reasons to include soy foods in a balanced eating plan at any stage of life. Soy is a source of complete protein, and it’s a suitable substitute for fatty and processed meats. Plus, soy is also heart-healthy. Eating 25 grams of soy protein daily , about the amount found in 1/2 cup roasted soy nuts and 1 cup unsweetened soy milk, actually reduces LDL (“bad”) cholesterol, which helps lower heart disease risk. As an added bonus, tofu that’s processed with calcium offers a significant amount bone-building calcium, and tempeh and soybeans pack fiber. Shutterstock Yogurt is a mixture of milk and live active cultures (LAC), also known as probiotics , which […]

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