A Complete Guide to the Best Diets and Foods for Women Over 50

Life after 50 can bring increased free time, financial stability, and the wisdom to focus on the important things in life. But if health problems crop up, they can get in the way of enjoying all the wonderful things this time has to offer. Navigating conditions like menopause, increased bone loss, heart disease risk, and others are common for women in this phase of life.

There’s no way to know what lies ahead. But one thing is certain when it comes to healthy aging: diet matters.

How does nutrition change over the age of 50?

People over age 50 are more likely to see and feel the effects of unbalanced dietary habits that may have been less impactful in their earlier years. 

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Cells accumulate damage over a lifetime, leading to the aging process. That contributes to these age-related changes:

• The metabolism slows

• Blood sugar metabolism changes, which increases the odds of developing diabetes 

• Muscle mass decreases

• Bone mass decreases

• Organ functions begin to decline (lung, heart, brain, kidney, and others)

• Recovery from illness or injury is more difficult and takes longer

This doesn’t mean you're destined for health problems once you’re over 50. But it does mean that the way you take care of your body in the second half of your life is important. 

Women over 50 have different nutritional needs. For example, aging changes how protein is made and broken down, so you’ll need to get more protein in your diet. You’ll also need more of certain vitamins and minerals, like vitamin D and calcium.

The key to nutrition over age 50 is being intentional. Because baseline calorie needs decline as people age, eating a proper balance of high-quality foods is essential.

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Creating the best diet for women 50 and over

The best diet for women over the age of 50 varies from person to person. Things like your lifestyle, medical conditions, and individual food access and preferences will shape your dietary needs. But no matter what that looks like for you, a balance of macronutrients and micronutrients is key. 

Protein

Getting enough protein from a variety of foods is one of the most important parts of a balanced diet as you age. Proteins can come from both plant and animal sources. 

Nutritious sources of protein include:

• Beans and peas

• Soy

• Nuts and seeds

• Whole grains

• Lean meats (like poultry and fish)

• Eggs

• Dairy foods

Foods high in protein supply amino acids. These are the essential building blocks that your body uses to make things like proteins, hormones, and brain neurotransmitters. Protein also gives you micronutrients, like iron, vitamin B12, and zinc. Different food sources have different micronutrients. 

You should aim to eat at least 20 g to 25 g of protein per meal. For reference, an egg has about 6 g of protein, and a whole chicken breast has about 40 g of protein.

But, it’s important to note that this recommendation is different for people with kidney problems. If you have a kidney problem, consult with your primary care doctor.

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Fats

Fats are essential for cell function. They also help your body absorb certain vitamins. But not all fats are created equal. Unsaturated fats are the most nutritious type, and come from foods like: 

• Fish

• Nuts

• Seeds

• Avocados

• Olive oil

Saturated fats, on the other hand, should make up 10% or less of your daily fat consumption. Saturated fat is found in things like butter, red meat, and full-fat dairy foods (like ice cream). Processed foods also often contain hidden saturated fats (like coconut or palm oil) or trans fats (like partially hydrogenated vegetable oil).

Carbohydrates

Carbohydrates make up about half of the calories consumed day to day in a balanced diet. And the healthiest choices are complex carbohydrates, which are high in nutrients and fiber. Examples include:

• Whole grains

• Legumes (beans, peas, lentils)

• Vegetables

• Fruits

Carbohydrates provide more than just fuel and energy. Eating whole grains is associated with lower risk of cardiovascular disease (like stroke and heart attack), cancer, and death from diabetes or any cause.

Vitamins and minerals

Your body can’t make all the essential vitamins you need. You’ll need to get the following vitamins from your diet: 

• Vitamin A

• B vitamins

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

Minerals are also important for cell function and metabolism. You get the following, plus many others, from what you eat:

• Iron

• Calcium

• Potassium 

It can feel overwhelming to think about getting enough of every micronutrient. But, eating a balanced diet will meet most, if not all, of these needs. We’ll cover supplements that may be helpful at the end of the article.

Mediterranean diet

In the following sections, we’ll look at foods that help with specific health concerns common in women over 50. You’ll notice that the Mediterranean diet comes up a lot. That’s because it’s one of the most nutritious — and studied — diets. 

The principles of this diet can be applied to many different cultures and dietary preferences. To get the same health benefits, any similar diet should be high in plant-based foods. This means eating lots of:

• Fresh fruits and vegetables

• Whole grains

• Beans

• Nuts

• Seeds

• Olive oil

Importantly, when eating this way, your diet should be low in:

• Added sugars

• Refined carbohydrates

• Red meats

• Processed meats

• Saturated fat

Foods that help with menopause

Night sweats and hot flashes (also called vasomotor symptoms) are some of the most bothersome symptoms of menopause. Studies have shown diets higher in fruit and fiber can help. On the flip side, eating more fat and sugar may make menopause symptoms worse.

A review of the evidence for soy isoflavones also suggests these can help with hot flashes. Soy foods that contain isoflavones include:

• Edamame

• Tofu

• Soy milk

Foods to prevent bone and muscle loss

Your bone density peaks in your early 20s. After menopause, bone turns over more quickly and the balance tips more toward bone loss. Low bone density, known as osteoporosis, results in an increased risk of fractures (broken bones). 

Traditionally, diet recommendations for preventing bone loss focus on getting enough calcium and vitamin D. And it’s true that these are important. But protein is also key. In fact, if you don’t get enough dietary protein, you’ll lose bone density even more quickly.

As noted previously, older adults require more protein in their diets due to changes in rates of protein breakdown. Getting enough protein, along with strength training, also helps prevent the muscle loss that comes with age.

Foods to support heart and cardiovascular health

The Mediterranean diet is particularly beneficial when it comes to heart and blood vessel (cardiovascular) health. It’s hard to argue with a diet plan that can reduce a person’s risk of heart attack by 30% and stroke by 17%. 

The DASH diet is worth noting here as well. It’s a diet that’s designed to lower blood pressure. The foods recommended in this diet are very similar to the Mediterranean diet. The potassium-rich foods in the DASH diet are also a big help, since they’ve been shown to lower blood pressure and reduce stroke risk. 

Potassium-rich foods include: 

• Spinach

• Potatoes

• Kiwi fruit

• Carrots

• Bananas

• Beans

Both the DASH and Mediterranean diets also tend to be high in fiber. Fiber has been studied on its own and found to reduce risk of strokes and heart attacks. Some fiber-rich foods include:

• Avocados

• Broccoli

• Raspberries

• Peas

• Lentils

Fruits and vegetables deserve an additional shout-out for their flavonoids, which act as antioxidants and reduce inflammation. It’s been suggested that flavonoids help reduce blood pressure, inflammation, and mortality from cardiovascular disease.

Foods that reduce the risk of diabetes

You may have heard that reducing sugar in the diet is key to avoiding or controlling diabetes. But this doesn’t mean cutting out carbohydrates altogether. The body digests whole grains (like whole grain bread, brown rice, and quinoa) more slowly than their refined carbohydrate counterparts (like white bread and pastries). This helps your blood sugar remain stable instead of spiking too high.

Fruits and vegetables are good sources of high-fiber carbohydrates. The fiber helps your body avoid blood-sugar swings as well. In fact, studies show that increasing dietary fiber can reduce the risk of developing diabetes.

Understanding a food’s glycemic index can help you determine which ones will raise blood sugar more than others. And when you combine carbohydrates with macronutrients, like protein and fat, this also helps keep blood sugars stable.

Foods to support memory and the brain

Many women worry about memory problems and dementia as they age. But dietary choices can help reduce the rate of cognitive decline in older adults.

As mentioned earlier, studies on the Mediterranean diet suggest it can protect aging brains. It can also reduce the risk of depression. 

Researchers took it a step further in a 2015 study on the MIND diet, which is based in the Mediterranean and DASH diets. Some of the foods in the MIND diet that seemed to slow cognitive decline include:

• Leafy greens

• Berries

• Nuts

• Beans

• Whole grains

• Poultry

• Seafood

• Olive oil

Foods that reduce cancer risk

The risk for many types of cancer increases as women age. These cancers include:

• Breast cancer

• Colon cancer

• Endometrial cancer

• Skin cancer

Eating a low-inflammatory diet, like the Mediterranean diet, can help reduce your risk of cancer. And, watch your intake of ultra-processed foods, which are associated with a higher risk of developing cancer.

Specific foods thought to lower cancer risk include:

• Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, cabbage)

• Green tea

• Coffee

• Berries (strawberries, raspberries, cranberries)

• Nuts (peanuts, walnuts)

• Tomatoes

• Spices (turmeric, chili pepper)

• Extra-virgin olive oil

Losing weight after 50

Body shape and composition change with age. And weight can be a tricky subject. But the first thing to establish is that a number on a scale says very little about a person’s health. The same goes for body mass index (BMI), which is too often used as a marker of health. The fact is muscle weighs more than fat. So, losing weight isn’t always a good thing. It can mean that you’re losing muscle or even that something else is wrong.

A better focus is to get the variety of the macronutrients and micronutrients you need. And, beyond eating habits, it’s important to get enough sleep and exercise and to manage stress. 

Foods to avoid for women over 50

To maintain a balanced diet, there are foods that you should consume with caution or eat minimally.

Ultra-processed foods 

Ultra-processed foods (UPFs) are everywhere. People in the U.S. get more than 60% of their caloric intake from UPFs. And UPFs are contributing to serious health problems. 

The definition for UPFs is evolving. But, in general, these foods contain added sugar, added salt, trans fats, and chemicals to make them thicker, thinner, or shelf stable. They’re often inexpensive, high in calories, and have very low, if any, nutritional value. And, beware, UPFs are often marketed as health foods, even though they’re associated with poor health outcomes, including:

• Diabetes

• Heart disease

• Dementia

• Cancer 

Foods high in saturated fat 

If consumed in excess, saturated fats are associated with a higher risk of death from all causes, including heart disease and cancer. 

Foods high in saturated fat include:

• Animal fats, like red meat (beef, pork)

• Processed meats (bacon, sausage, lunch meats)

• Ice cream

• Cheese

• Butter

Aim to keep these foods to less than 10% of your total fat intake. To do that, substitute the above items with unsaturated fats. You can find unsaturated fats in foods like:

• Fish

• Olive oil

• Avocados

• Peanut butter

Alcohol

It’s important to try to limit alcohol intake. Beyond the generally known risks, alcohol consumption is associated with increased risk of:

• Osteoporosis

• Breast cancer

• Colon cancer

• Other common types of cancer

CDC guidelines recommend no more than one drink per day for women. Though, when it comes to cancer, any alcohol consumption increases risk.

Supplements for women over 50

Taking supplements isn’t a substitute for eating a balanced diet. When possible, it’s better to get vitamins and minerals from food. But supplements still may be beneficial in certain situations. You can work with your primary care provider to figure out your individual needs.

Multivitamins 

Taking a multivitamin daily is probably not needed if you eat a nutritious, balanced diet. But, if you follow vegan or other restrictive diets, multivitamin supplementation may be important. And some experts believe it’s a good idea for everyone, given that most people in the U.S. eat a nutrient-poor diet.

Calcium

Calcium is present in dairy products (milk, cheese, yogurt) and some vegetables (broccoli, kale). If you don’t get enough in your diet, calcium supplementation is recommended. For people over the age of 50, experts recommend getting 1,200 mg of calcium total per day. This could include a combination of food sources of calcium and supplements. 

Because the body absorbs only 500 mg to 600 mg at a time, it’s ideal to eat calcium rich foods (or take supplements) multiple times per day, rather than all at once. 

Vitamin D

Vitamin D deficiency is relatively common, especially in northern latitudes and places where sunlight is scarce. It’s also more common among older adults. 

Adequate vitamin D levels are important for bone health, the immune system, and other cell functions. Vitamin D is found in a few foods (like salmon and mushrooms), and you’ll also get it from sunlight. 

Experts recommend 600 IU per day for people ages 50 to 69. This increases to 800 IU per day at age 70. Supplementation beyond these amounts isn’t advisable without guidance from a healthcare professional. If you think you may need more vitamin D, ask your primary care provider to check your levels.

Vitamin B12

Vitamin B12 is found in animal foods, like meat, fish, eggs, poultry, and dairy. 

Vitamin B12 deficiency can cause anemia, dementia, tingling in hands and feet, and other medical problems. Vegetarians and vegans should take a vitamin B12 supplement.

Some common medications — including metformin and omeprazole (and other proton pump inhibitors) — reduce the body’s absorption of vitamin B12 from foods. If you take these medications, ask your primary care provider about checking your vitamin B12 levels with a blood test. 

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Written by:

Shane McCarthy, DO

Shane McCarthy, DO, practices full-spectrum family medicine and is board certified through the American Board of Family Medicine. She has over 20 years of experience.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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