Home Uncategorized 11 Clean Eating Tips For Women Over 50

11 Clean Eating Tips For Women Over 50

by Roberto
0 comment

Clean eating should be a way of life and not a temporary solution to achieve a short-term fitness goal. Healthy eating habits can be meaningfully impactful to help counter the effects of aging for older women, such as reduced immunity, high blood pressure, muscle loss, and bone health.

As we age, our bodies start losing crucial nutrients, minerals, proteins, etc., and it’s up to us to feed them accordingly to make up for these lost essentials.

Here are 11 clean eating tips specifically for older women to help maintain optimal health

Include Adequate Lean Protein

Shutterstock.

Older women may experience muscle loss and decreased muscle strength, so it’s vital to include sufficient protein in their diet. Protein helps in muscle repair and maintenance, supports immune function, and promotes satiety. The few protein-rich foods recommended are avocado, eggs/soy products, meat, broccoli, beans, and lentils.

Hydrate Sufficiently With Water

Depositphotos.

As you grow old, there can be a decrease in the sense of thirst. Dehydration in older women can lead to constipation, urinary infections, and other cognitive issues. It is, therefore, crucial to stay adequately hydrated to support proper digestion, cognitive function, joint health, and overall well-being.

Increase Vegetable Intake

vegetables, healthy eating tips
Canva.

Vegetables such as leafy greens are extremely effective at meeting the body’s daily requirements for vitamins, antioxidants, and other nutrients. Since our body goes through various changes with age, especially after 50, incorporating vegetables in every meal is one of the easiest and most fruitful mechanisms to reduce the likelihood of serious conditions.

Eat Early And Light Dinners

greek yogurt with berries
Canva.

It is a known fact that one should maintain a sufficient time gap between dinner and bedtime to allow for proper digestion of the food before sleep. This, in turn, promotes a better sleep cycle and overall well-being. For older women with digestive and/or sleep issues, it is a good habit to eat early and light dinners as part of their daily routine.

Limit Sodium Intake

salt, healthy eating tips
Canva.

Older women are more susceptible to high blood pressure. As a result, it is advised to reduce sodium intake by minimizing processed and packaged foods to help maintain healthy blood pressure levels.

Moderate Added Sugar Intake

sugar, junk food, candy, sweets
Canva.

Consuming excessive added sugars can contribute to weight gain, inflammation, and chronic diseases and leave less room for nutritious foods. Two common sources of sugar are processed snacks and beverages. Limiting such sugary beverages, sweets, and snacks helps maintain stable blood sugar levels and supports a healthy weight.

Prioritize Calcium And Vitamin D

calcium, healthy eating tips
Depositphotos.

Aging is typically linked with a higher risk of bone issues. Consuming calcium-rich foods like dairy products, leafy greens, and fortified plant-based alternatives, along with adequate vitamin D from sunlight exposure or supplements, is crucial for maintaining bone health.

Watch Fiber Intake/Eat Whole Foods

high fiber food, healthy food
Shutterstock.

Constipation and gastric issues are pretty prevalent in senior adults. The idea is to meet the fiber requirements suitable for your age group. Following recommended fiber intake helps maintain bowel regularity, supports gut health, and may lower the risk of chronic diseases and are, therefore, quite relevant for overall digestive health. Some high-fiber foods include whole grains such as oats and fruits such as apples, bananas, vegetables, and legumes.

Choose Healthy Fats

fatty fish, salmon, avocado
Canva.

It is common knowledge that healthy fats are important for all age groups in general and specifically for the elderly. Including sources of healthy fats like nuts, olive oil, avocados, and seeds in the diet provides essential fatty acids required to reduce inflammation, risk of obesity, and lower cholesterol levels.

Be Mindful Of Portion Sizes

small salad, small food portions, light meals
Canva.

Aging results in a noticeable decrease in physical activity and metabolism. A principal factor to consider is being mindful of how we stack our plates as we age. Though portion size is necessary for all age groups, it becomes increasingly critical to focus on portion size and balance out the ratio of proteins, healthy fats, and carbs, as it can help prevent overeating, promote weight management, and ensure balanced nutrient intake.

Plan Ahead And Individualize Your Diet

healthy eating tips
Canva.

Planning ahead of time is arguably the most effective way to avoid resorting to processed foods.  Consider weekly planning and batch cooking as meal-planning techniques. It is also important to factor in personal preferences, dietary restrictions, and health conditions when making meal planning. 

Is Botox Really Safe? 7 Side Effects You Should Know

Photo credit: Canva

Before you get injected, make sure you talk to your doctor about these 7 side effects of Botox. While some are temporary and mild, there are a couple that can be more serious.

5 Simple Ways to Get Rid of Armpit Fat

Photo credit: Canva.

It’s easier than you think to get rid of under arm fat or armpit fat but it’s going to take a bit more than tricep and arm exercises. Here are 5 simple ways to get a handle on your armpit fat so you can show off your sexy arms, all year round.

10 Things Women Over 50 Should Never Wear

woman in denim jacket and bandana, what not to wear over 50
Photo credit: Canva.

As a woman over 50, do you ever wonder what are age-appropriate clothes? What should we be wearing and what should we definitely not be wearing? Find out in this fun article and see what 10 things women over 50 should never wear.

20 Powerful Anti-Aging Foods For Youthful Skin

anti aging foods for youthful skin
Photo credit: Canva.

They say you are what you eat and this is exactly true. If you fuel your body with garbage, it will show up in your skin and cause premature aging and wrinkles. Check out this amazing list of the top 20 anti-aging foods you should be eating today.

7 Best Supplements That Reverse Aging

Photo credit: Canva.

Do you have any of these anti aging, age reversing supplements in your medicine cabinet? While eating right and exercising do help, sometimes they aren’t quite enough as our bodies and minds age. Try these supplements today!

You may also like

Leave a Comment

About Us

Connect, Engage, and Thrive in BeOnSpace’s Vibrant Online Community

2023-infinity | Beonspace.com