It's honestly kind of annoying how much bodies change. Just when you feel like you've got into a rhythm, you enter a new age bracket, and with it comes a whole new host of issues. The thing is, keeping up with your body means being adaptive, so your exercise and eating habits need to evolve as you grow older. If you're entering your 50s, the things that worked for your 20-year-old body won't hold up.
Whether your goal is to lose weight, build muscle, or just stay stable, there are things you should do with your diet to make sure you're taking the best care of your body. And while everyone and their mom seems to have a different opinion on what that is, we spoke with several dietitians who all noted the two major things women over 50 get wrong about their diets:
Related: Dietitians Are Divided on Whether Dinner Timing Impacts Brain Health—but They Do Agree on This for People Over 50
Protein in and of itself is a vital macronutrient for repairing cells, building muscle, and supporting the immune system. It also supports you in achieving goals like weight loss by making you feel fuller, improving blood pressure control, and lowering the risk of type 2 diabetes.
Despite all of this, nutritionists say most women over 50 make a major mistake by not getting enough of it throughout the day.
"It’s very common for women to underestimate their protein intake when most women over 50 need at least 1.0–1.2 grams of protein per kg of body weight per day," Jordan Hill, a registered dietitian at Top Nutrition Coaching, tells Parade. "Ideally, women should strive to get at least 25–30 grams of protein at each meal. Adequate protein intake helps retain muscle mass when aging, and adequate calcium and vitamin D help retain bone mineral density."
It is also a key factor in helping manage the havoc menopause wreaks on the body.
"During midlife, particularly around menopause, women become more susceptible to insulin resistance," said Avery Zenker,a registered dietitian and writer for MyHealthTeam's Crohn's and Colitis Team. "This means that the body isn’t as good at managing blood sugar as it used to be, which can lead to high blood sugar and type 2 diabetes. Protein has a significant impact on stabilizing blood sugar by slowing the absorption of carbohydrates from food."
Related: ‘I’m a Gastroenterologist—This Is the One Popular Diet I Would Never, Ever Follow'
Fiber's Role in the Health of Women 50 and Older
Fiber acts as a "buffer" in the bloodstream. By slowing down how quickly sugar is absorbed, it prevents the sharp spikes and crashes that lead to:
Mood & Energy: Irritability, "brain fog," and midlife energy slumps.Cravings: Sudden urges for sugar or high-fat foods.Insulin Resistance: A condition more common during perimenopause that can lead to type 2 diabetes."Fiber is one of the key nutrients to focus on during peri- and post-menopause. It’s estimated that about 95% of Americans aren’t meeting daily fiber recommendations," warns Zenker. "Fiber helps combat multiple risk factors that are common during peri-menopause and post-menopause, including insulin resistance, obesity, fatty liver, dysbiosis, and high cholesterol. In addition, fiber helps support a healthy body weight by regulating appetite."
Another thing most women get wrong, according to registered dietitianElizabeth Ward, is the tendency to blame a different culprit for weight issues over 50.
"Women tend to blame carbohydrates for weight problems and drastically cut back on them, but you can't get the recommended amount of fiber on a low-carbohydrate diet," Ward warns. "I advise women to eat whole grains, legumes, lentils, fruits, and vegetables to get the carbohydrates and fiber they need. Women need at least 25 grams of fiber daily. Fiber keeps you fuller for longer, and a higher-fiber eating plan is associated with a decreased risk for cardiovascular disease, type 2 diabetes, and colon cancer."
Related: I Asked 3 Nutrition Experts What Habit Matters Most for Metabolism—They All Said the Same Thing
Other Diet Factors Women Over 50 Should Consider
Of course, those two factors aren't the only things women over 50 struggle with when it comes to diet. Frequently, women skip breakfast, don't eat enough at lunch, and end up consuming most of their calories at night.
"This is a cycle that a lot of women are locked into," claims Ward. "Breakfast is a cup of coffee and a slice of toast, lunch is a salad that's lacking adequate fiber and protein to keep them full, and they're starving by 3 p.m. Dinner is a heavy meal, and there's snacking after dinner to make up for not properly fueling themselves during the day."
To break the cycle, Ward suggests eating half as much at night and planning for balanced meals earlier in the day, such as whole-grain cereal with fruit for breakfast or a protein-rich sandwich for lunch.
Zenker also warns that, on average, older women tend to skip an important food group altogether: fruit.
"Fruits are nutrient-dense sources of vitamins, minerals, and antioxidants," says Zenker. "Regular fruit intake is associated with better health outcomes and reduced menopause symptoms. The fiber in fruit helps slow the absorption of their natural sugars, reducing the impact on blood sugar."
If women over 50 make an effort to improve these areas of their diet, they'll likely start seeing the results they've been longing for.
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