Best Diet for Women Over 50: A Complete Guide

When women enter their 50s, there are many changes that need to be considered that will influence having a healthy lifestyle and nutrition. This can include changes to their metabolism, hormonal fluctuations and physiological changes – many of which are associated with the menopause. Some factors include bone and heart health, weight management, mental health and quality of life.
There are several key principles of a nutritious diet for women over 50, such as prioritising lean proteins and high fibre foods, limiting saturated fats, salts and sugars, increasing hydration and reducing alcohol intake, as well as looking at calcium, vitamin D and phytoestrogen intake.

In this article, we will detail why there are nutritional changes for women in their 50s compared to previous years of life, how these changes can support women’s health at this time, and the best diets to follow based on your health goals.

Nutritional Needs for Women Over 50

There are several important dietary needs to help support health in women over 50 years, which include:

Calorie requirements:

The amount of calories (energy) that women over 50 need can vary greatly for many reasons. Generally as women become older, their energy requirements can decrease, meaning their required calorie level reduces. 

Macronutrient balance:

Macronutrients are made up of our carbohydrates, proteins and fats. They are the main food groups essential to health, providing us with our energy and nutrients. Macronutrient need for a woman over 50 can vary depending on factors such as physical activity level or any pre-existing health conditions.

As an example, an active woman who is able to complete daily exercise, is likely to require more carbohydrates compared to a woman who works at a desk job and might struggle to exercise for various reasons. Health conditions such as cardiovascular disease, can impact the recommendations of macronutrients, depending on the quantity & types of fats, proteins and carbohydrates that someone is consuming.

Micronutrient balance:

These are the vitamins and minerals that are essential to maintain good health. Micronutrients are found in all whole foods, including fruits, vegetables, whole grains, dairy, lean meats and fish as well as beans, lentils, nuts and seeds.

There are certain common nutritional deficiencies within women in their 50s, which can include vitamins B12 & D, iodine, omega 3 fatty acids, calcium and magnesium. We will discuss these further below and explain if supplements are necessary here.

Fluid intake:

We all know that regular fluid intake is important for our health and hydration of muscles and organs. Woman over 50 have a risk of dehydration, as these can be linked with having certain health conditions that are more common with age. This includes kidney disease and type 2 diabetes. Aim for at least 6-8 glasses of water a day, more if you are active, unless you have been advised otherwise by a medical professional.

How Many Calories Should a 50 Year Old Women Eat?

Several factors will influence calories in women over 50. This includes their weight, activity levels and muscle mass. Being aware of how much energy (calorie) your individual body needs, is helpful in understanding better the portions of food that may be best for you. As women become older, calorie requirements may reduce due to several reasons such as a reduction in activity and exercise levels and a drop in muscle mass and density. If you are unsure of your calorie and nutrient requirements, consult a dietitian here. 

Activity level	Calories per day	Further detail
For weight loss: Sedentary (little to no regular exercise)	Between 1400-1600	Aim for a moderate calorie deficit to compensate for little movement
For weight loss: Moderately active (exercising 3-4 x a week)	Between 1500-1800	This includes walking, cycling, sports and structured exercise
For weight loss: Very active (exercising 5 + days a week or physically demanding job)	Between 1800-2000	This includes daily higher intensity exercise and physical labour
For weight maintenance: Sedentary (little to no regular exercise)	Between 1500-2000	This largely depends on your current weight, as well as the level of everyday activity and exercise, intensity and duration
For weight gain: Sedentary	1600-2000	For gradual weight gain, focus on nutrient dense and higher calorie foods consumed more often
For weight loss: Active	2000+	If you are looking to increase your weight and muscle mass, focus on higher protein and healthy fat sources, along with regular resistance training

Key Components of a Healthy Diet for Women Over 50

A healthy diet for women over 50 should support age related changes such as hormonal fluctuations, slowing of metabolism, bone density loss and increased risk of certain chronic diseases. Here are the key components:

Whole grains:
These include foods such as brown rice, quinoa, oats, buckwheat, and whole-grain bread. These foods are important for all ages of life, but in women over 50, they can support with a number of health related areas. This includes blood pressure, reducing risk of type 2 diabetes and supporting lower inflammation levels which can otherwise contribute to chronic disease. Women who eat more whole grains have been found to have less severe menopausal symptoms, as found in a systematic review by Noll et al, Climacteric 2020. Whole grains are a fantastic source of fibre and nutrients including a range of B vitamins, essential to support our metabolism and creation of new body cells.

Lean proteins:
This includes chicken, fish, eggs, lentils & beans, tofu and other minimally processed soy products. Regular protein intake is essential for maintaining muscle mass and strength. Loss of muscle mass becomes more common from the age of 50 years, with an estimation of 0.5-1% loss of muscle mass annually from the age of 50, as stated in the study by Abellan van Kan G et al, J Nutr Health Aging, 2009. Therefore, the regular intake of high quality, lean proteins can help to slow down the age related muscle mass loss.

Not only can losing muscle mass reduce quality of life, but it can also shorten lifespan, as studied by Dong X et al, Nature 2016. The Society for Clinical Nutrition and Metabolism (ESPEN) concluded that daily protein requirement of older adults is between 1.0–1.2 g protein/kg/body weight. This increases for those with acute or chronic illnesses, to 1.2–1.5 g protein/kg/bw. 

Healthy fats:
There are certain foods that contain fats which can support women over 50, particularly those going through menopause. Omega 3 fatty acids are a group of healthy fats, associated with reducing the risk of cardiovascular disease, something that otherwise can increase post menopause. These foods also support healthy brain functioning and reduce risk of chronic inflammation for women over the age of 50.
Foods rich in omega 3 fatty acids include oily fish (e.g. salmon, mackerel and sardines) as well as seeds like flax, chia and hemp. Other sources of healthy fats include extra virgin olive oil, nuts, avocado and olives.
Including a source of healthy fats per meal will help to reach your requirements throughout the week.
It’s important to be mindful of portions of overall fats, as they can contribute significantly more to our overall calorie (energy) requirements compared to proteins and carbohydrates.

Antioxidants:
These are compounds found in brightly coloured fruits and vegetables, teas and herbs & spices. They contain properties that have been shown to reduce oxidative stress, which can otherwise increase risk of damage to cells and tissues, contributing to the development of chronic disease.

During menopause, there is a pro-oxidant state formed due to the decline in oestrogen, which otherwise acts as a natural antioxidant, as stated by Doshi et al, J Midlife Health, 2013. They found that specific antioxidants can benefit women in perimenopause and postmenopausal phases. These included Vitamins C & E, phytoestrogens, grape polyphenols and lycopene. Think foods such as berries, citrus fruits, grapes, peppers, aubergines, tomatoes, green tea and fresh herbs.

Vitamin C intake has been associated to have a protective effect on bone mass post-menopause, as it suppresses the accelerated bone turnover, which can otherwise increase rate of eventual bone loss, as shown by McSorley et all, Climatcteric, 2003. 

Calcium & Vitamin D:
These nutrients are essential to maintain bone mass and reduce bone related diseases. Similar to muscle mass loss, as we age we will lose bone density. If this is not managed, risk factors for bone related disease increase, such as osteoporosis. Due to the decline in the hormone oestrogen during menopause, there is a significant decline in bone density. In fact, it has been shown that women can lose up to 10% of their bone mass during the first 5 years after menopause, as quoted by Ji MX et al, chronic dis transl med, 2015.
Recommended intake for calcium pre-menopause is 1,000mg. Pot menopause, this increases to 1,200mg, marking the importance of calcium in this stage of life. This is equal to around 3-4 servings of high calcium foods per day. This includes milk, cheese, yoghurt, fortified plant milks, leafy greens, nuts such as almonds and the small edible bones from fish such as mackerel and sardines.
The best source of Vitamin D is the sunlight, though we can also obtain this nutrient from fatty fish and fortified foods, though a supplement may be recommended to help meet requirements

Magnesium:
This is an essential mineral for a healthy diet in women over the age of 50. Along with calcium & vitamin d, magnesium also supports the maintenance of bone density, reducing the risk of osteoporosis and age related bone loss. Magnesium can also support better sleep quality, as it binds to and activates the brain’s GABA receptors, which helps to relax muscles.

As well as bone health and sleep quality, magnesium can support women with their mental health. According to Emily et al, Nutrients 2019, low magnesium levels have been linked to an increased risk of depression, and going through menopause can have a strong influence on women’s mental health.

Magnesium can be found from plant sources, including whole grains, dark green leafy vegetables, nuts and seeds.

Supplementation Needs for Women Over 50

There are several supplements that women over 50 may want to consider. These can address the nutrient gaps caused by age- related changes, possible dietary restrictions or health concerns. These are a guidance, though we recommend speaking to a healthcare professional before starting anything new, as requirements can vary.

Calcium
As mentioned above, calcium requirements are higher for women over 50 years. Rate of calcium absorption decreases as adults age, and the risk of developing osteoporosis greatly decreases. Therefore, a form of calcium supplementation may be beneficial for those who struggle to consume regular sources of calcium from their diet, such as those who follow a plant based diet.

Vitamin D
Since the optimal source of vitamin D is sunlight, a supplement can be a great way to support women over 50 during the winter months. In fact, certain populations may benefit from an all year around vitamin D supplementation. The ability for our body to produce vitamin D from sun exposure naturally decreases as we age, which may be because the kidneys become less efficient at converting vitamin D to an active form. There is also a strong link between declining oestrogen levels and vitamin D deficiency, LeBlanc et al, Menopause, 2014. As well as this, a number of studies have shown higher vitamin D levels are associated with lower colon cancer incidence, a type of cancer that can increase with age. 

Magnesium
The absorption and metabolism of the mineral can be impaired with aging. Magnesium is an essential nutrients, with deficiencies linked to the increase in free radicals, which can otherwise contribute to age related disorders such as type 2 diabetes, as explained by Mario et al, Nutrients, 2021. Magnesium is also a key mineral that regulates blood pressure and heart rate. In fact, the absorption of magnesium from the gut decreases with age, whilst the excretion of magnesium can increase, leading to increased requirements. One study by Wafaa et al, Nutrients, 2018 showed within those who had type 2 diabetes, magnesium supplementation reduced insulin resistance and improved the glycemic control.

Omega 3 fatty acids
These are essential fats, meaning the body cannot produce this nutrient, and it must be consumed through our diet. The consumption of Omega 3 fatty acids are used to manage various medical conditions, including cardiovascular disease and depression, which both can otherwise increase in frequency with women post-menopause. Omega 3 fatty acids have been shown to help reduce inflammation in the body, which can otherwise contribute to a range of health issues. Unless a woman is consuming at least two servings of oily fish per week, a good quality Omega 3 supplement containing both types of fatty acids (EPA & DHA) should be considered to support requirements.

Zinc
Zinc is a key mineral in supporting immune function, DNA synthesis and wound healing. Zinc can help to reduce inflammation and reduce risk of chronic disease such as heart disease and diabetes.

As we age, zinc absorption decreases in the intestines, which can increase risk of deficiency. In a randomised clinical trial, zinc supplementation reduced the frequency of migraine attacks in migraine patients. One possible symptom of menopause can be migraines, so considering a supplement may help those suffering with frequent migraines during this time. 

Fibre
A regular fibre intake is important to reduce digestive issues such as constipation, which can otherwise increase as we age. The current average fibre intake in the UK is 20g per day, far below the recommended 30g per day. If women over 50 struggle to meet these recommendations, they may want to consider a supplement such as psyllium husk, which can support more regular bowel movements. However, it is important to speak to a health care professional first, to ensure this is the right type of supplement for you and your health needs.

Is it necessary to take dietary supplements after 50?

Dietary supplements are not always necessary for women over 50 years old, but there are certain situations where they can be beneficial.
Following a vegetarian, vegan or restrictive diet can lead to deficiencies in certain nutrients such as vitamin B12 and omega 3 fatty acids. Some women may suffer from chronic health conditions such as anaemia, meaning an iron supplement may be required. Other health conditions such as bone health concerns, may lead to a requirement of calcium or magnesium supplementation important. It is always best to reach out to a health professional such as a registered dietitian, who can analyse your diet, lifestyle and health goals, to decide what supplementation is right for you as an individual.

Recommended Foods and Meal Planning for Female Over 50

There are several focus points for foods that should be included for females over 50 years:

• Whole grains: Options such as quinoa, oats, buckwheat, brown and wild rice, millet and wholegrain bread are all great choices for steady and slow energy release
• Lean proteins: Good choices include white and oily fish, eggs, poultry, small portions of lean red meats, soy products, all types of legumes and some dairy including yoghurts, milk and cheese
• Healthy fats: Good quality fats such as extra virgin olive oil, olives, avocados, nuts & seeds
• Legumes: These can range from butter beans, peas, chickpeas, kidney beans and soy beans, as well as red, black and green lentils
• Nuts & seeds: Including a range such as walnuts, almonds, Brazil nuts, and then seeds like chia, flax and pumpkin
• Herbs & spices: All varieties of fresh and dried herbs such as rosemary, mint, ginger, turmeric, black pepper etc.

When it comes to meal planning for females over 50 years, keep these areas in mind:

• Focus on at least 50% of the plate to be sources of non-starchy vegetables or salad ingredients. This can include green leafy vegetables like broccoli or kale, as well as other vegetables like peppers, courgettes and mushrooms. Salads like tomatoes, cucumber, spinach and radish also contribute to this.
• Around 25% of the plate to be a good quality protein
• The remaining 25% of the plat to be a whole grain carbohydrate or a more starchy vegetable, including potato, sweet potatoes, corn, peas or parsnip.
• Healthy fats should feature in 1 or 2 sources, including the olive oil used for cooking, or a serving of avocado, maybe full fat Greek yoghurt, perhaps some olives, nut butter or seeds.

The Best and Worst Diets for Women Over 50

There are hundreds of diets that claim to be the best for women over 50 years old. We have put together a summary of the most popular diet types, with their advantages and disadvantages:

Diet	Details	Advantages	Disadvantages
Mediterranean diet – Best diet overall	Regarded as one of the healthiest eating habits for any age. Eating habits that are based on those in Southern Spain, Italy and Greece, concentrating around whole foods, low saturated fats and includes many plant based foods	No exclusion, includes all food groups   Proven benefits to reduce risk of age related diseases such as cancers, diabetes, heart disease and mental decline.	Requires meal planning and cooking from scratch   Need to be mindful of overall healthy fat consumption, as this can otherwise lead to an increase in energy intake from ingredients such as oils, nuts, olives if consumed in excess
DASH diet	The Dietary Approaches to Stop Hypertension (DASH) diet is created to prevent and manage high blood pressure (known as hypertension). Heart disease is a leading cause of death for women over 50 years.	Proven to reduce blood pressure, mainly by restricting sodium intake and minimising/excluding intake of red meat, processed and cured meats, typically higher in salt Can also provide other health benefits, such as reduced cholesterol and better blood sugar control	Requires meal planning and cooking from scratch Low sodium intakes can be a challenge for some people Portion sizes need to be monitored to prevent excess calorie intake Diet is not designed for weight loss purposes
Low carb or Keto	Keeping carbohydrates to under 10% intake, generally no more than 100g carbs a day, focusing more on protein & fat intake   For a Keto diet, carbohydrates are limited to 20-50g per day, to ensure the liver produces ketone bodies for energy instead of glucose	Can support better blood sugar control especially for those who are pre-diabetic or have type 2 diabetes. Can help reduce overall appetite, which may benefit those looking for weight loss, because of higher protein & fat intake, more satiating macronutrients.	Can be low in fibre and other essential nutrients, possibly leading to constipation and gut issues Not generally sustainable, especially in a Keto setting Risk of nutrient deficiencies when carbohydrates are cut so low Can increase risk of high cholesterol due to focus on higher fat foods, possible increased risk in heart disease No further weight loss seen when compared to the average calorie controlled diet May lead to disordered eating due to the severity of this type of eating
Low GI diet	The low glycaemic index (GI) diet groups different carbohydrates on how quickly they are broken down and effect the blood sugar levels. The lower the GI, the slower they are digested, causing smaller rises in blood sugar.	A low GI diet can reduce blood sugar in those with diabetes and support reductions in LDL cholesterol levels. Can promote the consumption of whole grain and unprocessed carbohydrates, providing a rich source of fibre	Many carbohydrates are classed as high GI, which can negatively influence relationship with these foods. GI in isolation does not consider other food groups such as proteins and fats, and how these also influence carbohydrate digestion and absorption rate.GI of some foods such as ice cream or chocolate, are lower than other foods such as baked potato, creating an unbalanced point of view.
Low fat	Limiting overall fat intake to less than 30% of intake, including saturated and unsaturated fats	Can help to reduce weight, especially when reducing saturated fats Assist in reduction of high blood cholesterol Reduce risk of heart disease	Increased risk of deficiency of fat soluble vitamins A, D, E & K Can impact hormonal balance Lower fat products may be higher in sugar and salts Can be low in satisfaction and enjoyment, leading to possible overconsumption of other food groups
Intermittent fasting	Meal timing schedule where there is voluntary fasting and non-fasting, over a given time	Can lead to weight loss, improvements in blood sugar management and insulin sensitivity. Reduce oxidative stress and improve cellular repair process.	Can lead to strong hunger and cravings Can cause irritability and digestive issues May not suit everyone’s lifestyle e.g. for social occasions, shift workers, family meal times
Plant based diet	Diet that is based on the majority of plant foods including from fruits, vegetables, whole grains, pulses, nuts & seeds. Small amount of animal foods such as meat, fish, eggs and dairy.	Increased intake of fibre, linked to many health positives such as reduced chronic inflammation, improved bowel health, improved blood sugar control. Can reduce saturated fat intake, leading to better heart health and cholesterol levels	Can lack certain nutrients such as proteins, omega 3, iron, calcium, vitamin B12, iodine. Can lead to increased intake of plant based meat alternatives, which are highly processed, increasing salt and fat intake.
Detox diet	These diets claim to support the kidney and liver in detoxing the body of toxins. Often in shakes or soups, or juice fasts	Rapid weight loss	No evidence that these support kidney and liver health. Weight loss is often water weight loss rather than fat weight. Often too restrictive, hard to maintain, cut out major food groups/nutrients, leading to risk of overconsuming foods when diet stops Risk of creating a yo-yo pattern with unhealthy eating habits and a poor relationship with food

The Best Weight Loss Diets for 50-Year-Old Women

When focusing on weight loss for women over 50 years, it is important to follow a diet that preserves muscle mass and hormonal balance, as well as promoting overall health and wellbeing. Therefore, these diets need to be sustainable and tailored to individual health needs. Here are our top three recommendations for weight loss diets to consider in women 50 years and older.

Mediterranean diet

This diet focuses on whole plant based foods which are unprocessed, including fruits, vegetables, whole grains, nuts, seeds, olive oil, and lean proteins such as fish and poultry. Due to the diversity in plant fibres, this diet will promote satiety and fullness, whilst being low in saturated fat to reduce overall calorie consumption. See a dietitian for weight loss, to provide a customised plan to help you follow the Mediterranean diet.

High protein diet

A diet that will support the preservation of muscle mass tissue, which can otherwise decrease with age and calorie restriction. Lean proteins such as chicken, fish, soy products, Greek yoghurt and legumes are regularly included in this diet. Protein rich foods have a higher thermic effect than other food types, meaning your body needs to use more energy to digest the protein, supporting metabolism. Proteins are very satiating, therefore people who follow a higher protein diet will often naturally reduce overall calorie intake due to a better managed appetite.

Lower carbohydrate diet

This diet focuses on a reduction in carbohydrates to around 10-20% of your overall needs, whilst having a balanced protein and healthy fat intake. It is not extreme and does not cut carbohydrates out all together, as there are still many health promoting benefits of carbohydrates, especially whole grains. By eliminating processed carbohydrates, blood sugar levels can remain more stable, preventing spikes and dips, which can otherwise lead to cravings and impact energy levels and mood.

This diet may not be suitable for everyone, especially those with preexisting health issues such as diabetes and kidney issues, so it is important to consult a doctor first.

Weight Loss Meal Plan For 50-Year-Old Women

The plan below focuses on elements of the Mediterranean diet, high protein and lower carbohydrate diets as outlined above, to encourage fat loss and maintain muscle mass. Portions are to be adjusted as per calorie needs and exercise levels.

Day 1 

Breakfast:
– Omelette with spinach, tomatoes and feta cheese. Serve with 1/2 an avocado

Lunch:
– Grilled salmon fillet with a serving of mixed greens, cucumber, cherry tomatoes, cooked quinoa and an olive oil & lemon dressing.

Afternoon snack:
– Sliced carrot sticks and a spoon of nut butter

Evening meal:
– Butter bean and chickpea curry with courgettes, mushroom, onion and kale. Serve with brown rice and a spoon of Greek yoghurt.

Day 2

Breakfast:
– 5% fat unsweetened Greek yoghurt with mixed berries, chia seeds and walnuts.

Lunch:
– Tinned mackerel mixed with a mustard dressing, mashed and eaten on top of wholegrain rye crackers, cherry tomatoes and cucumber slices.

Afternoon snack:
–  Cottage cheese and sliced peach, with a drizzle of honey and sprinkle of flax seeds.

Dinner:
– Harissa spiced tofu with stir fried vegetables such as peppers, broccoli and carrots sautéed with sesame oil, lime juice and soy. Serve with a mix of cauliflower rice and brown rice.

The Best Diets for 50-Year-Old Menopausal Women

For menopausal women, diets should focus on supporting hormonal changes, bone health, reducing risk of disease and promote weight management. These include:

Mediterranean diet:

This diet focuses on minimally processed plant based foods, which can reduce inflammation, a concern during the menopause. Chronic inflammation from dietary and lifestyle habits can otherwise contribute to the increased risk of developing health conditions such as heart disease and type 2 diabetes. Nutrient dense foods in the Mediterranean diet may also contribute to a reduction in hot flushes, mood swings and even aid sleep quality and duration.

Lower carbohydrate diet

This approach to eating can help reduce insulin resistance, which increases during menopause. Insulin resistance is where the body does not respond as well to the hormone insulin, which is in charge of removing glucose out of the blood and into the cells to be used for energy. Resistance to insulin can lead to the development of type 2 diabetes, which menopausal women are already at further risk from.

Plant based diet 

A diet focusing on plant food sources can naturally reduce calories and overall fat intake, which is beneficial for this age group. As women go through menopause, they are at an increased risk of developing higher cholesterol levels. A plant based diet can be low in saturated fats and high in fibre, with the latter supporting the removal of LDL cholesterol from the blood. Plant based dieets can also contain more plant phytoestrogens from soy. These have been shown to mimic the action of oestrogen, which can potentially support menopause symptom management such as hot flushes.
A menopause dietitian can help you tailor your diet best to see improvements in your overall menopausal symptoms

The Best Gut Health and Digestive Diets for 50-Year-Old Women

Gut health is vital for overall wellbeing, though women over 50 may notice changes during this time such as digestive issues and mood regulation, which can be connected to the gut. Here are some of the top diets that can optimise gut health:

High fibre diet

This includes a diet rich in fruits, vegetables, whole grains, legumes, nuts & seeds. Plant foods are rich in fibre, and this fibre will promote regular bowel movements to prevent constipation. Fibre also feeds our healthy gut bacteria, which are involved not only in our digestive health, but other areas of wellbeing such as immune function and mental wellbeing. It is important to slowly increase your fibre intake over time, to allow the body to adjust to this increased intake. If not, you may experience side effects such as bloating and discomfort, due to the influx of fibre which can be hard to process through the digestive tract too quickly.

Prebiotic and Probiotic diet

Prebiotics are the fibres found in certain foods that feed our healthy gut microbiota. These include foods like onion, garlic, asparagus and bananas. Proving a diverse source of prebiotics will allow our bacteria and other gut microorganisms to thrive, supporting gut health. Probiotics are the term used for healthy bacteria, and these have a key role to play in our digestive health as well as other factors of our health and wellbeing. A diet rich in probiotics can improve the diversity and type of bacterias found in the gut, supporting a healthier digestive system. Good sources of probiotics include yoghurts that contain live cultures, and fermented foods such as kefir, kimchi and sauerkraut. Regularly consuming probiotic rich foods may support digestive health by reducing gas and bloating, as well as other complaints like diarrhoea.

Anti-inflammatory diet

This diet focuses on foods that are anti-inflammatory, including omega 3 rich foods like oily fish and walnuts, colourful fruits and vegetables (think berries, grapes, aubergine, sweet potato, peppers etc), as well as herbs and spices like turmeric and ginger. These foods can help reduce chronic inflammation, which can otherwise disrupt gut health and contribute to chronic conditions such as type 2 diabetes.

Is Intermittent Fasting Recommended For Women Over 50?

However, there are some areas of concern when it comes to IF, for women over the age of 50 especially if it is not tailored to the individual needs and health concerns.

Prolonged fasting can lead to an increase in overall stress of the body, which can promote an increase in one of our stress hormones, cortisol. A chronic increased level of cortisol can potentially increase levels of inflammation and contribute to symptoms such as mood swings and fatigue.

The longer fasting windows can make it harder to consume the correct volume of essential nutrients from foods, which may increase risk of nutritional deficiencies. This is very important to consider for menopausal women, as their needs for certain nutrients are heightened during this time.

One example is for protein needs. Ensuring that the window of eating will prioritise protein rich foods can decrease the risk of lower protein intake. At this age group, women are at higher risk of age related muscle mass loss, and this can only be exacerbated with eating lower protein diets in the smaller eating windows.

Focusing on certain eating windows of eating can feel too restricting for some, which can lead to feelings of deprivation, possibly leading to an increased risk of binge eating, which can form an unhealthy relationship with food. Therefore, IF is not advised for women who have or have had a history of a eating disorder, or severe disordered eating.

Women with thyroid health concerns may also find that fasting can worsen their thyroid health and function in some cases, which is why it is important to speak to a health professional before considering IF. This is also true for women with type 1 and type 2 diabetes or insulin resistance, as long periods of fasting can lead to dangerously low blood sugar levels (hypoglycaemia) or very high blood sugar spikes (hyperglycaemia), if meals are not planned for appropriately.

IF protocols can vary depending on the individual, as factors such as lifestyle, meal timings, meal portions and exercise levels will all need to be considered. Some women may benefit with increased energy levels and better digestive health symptoms, but others may suffer with fatigue or noticeable changes in their mood and sleep quality.
Overall, if you are interested in the effectiveness of IF, we recommend consulting your healthcare provider or speaking to a registered dietitian, especially if you have any pre-existing health conditions or a history of disordered eating.

Foods to Avoid for Female Over 50

Although no foods should be completely eliminated, there are certain types of foods (and drinks) that women over 50 should try to keep to a minimum, to help support their overall health and wellbeing:

• Ultra-Processed foods
  These are foods that have undergone a high level of processing, often to preserve the shelf life, or improve the taste and appearance of the product. Ultra-processed foods are often higher in added sugars, salts and saturated fats, and usually high in calories and low in quality nutrients, which are not ideal for regular consumption. Some examples include bacon, ham, some breakfast cereals, biscuits and flavoured yoghurts.
• Red meat
  Rather than completely avoiding red meat, this should be limited, typically to no more than one serving a week. Red meat is high in saturated fats, and high intakes are linked to the increased risk of certain health conditions, such as bowel cancer, although the risk is especially high for processed red meats like bacon and sausages. Although bowel cancer can occur at any age, 94% of cases are diagnosed in people over the age of 50.
  
• High fat dairy
  This is mainly in regards to butter, cream, and regular intakes of cheese and full fat milk. These foods are higher in saturated fats and salt, and it has been shown that regular consumption of these nutrients can contribute to the increased risk of heart disease and high cholesterol. Be aware that this does not include full fat Greek yoghurts or the occasional intake of cheese, which can be enjoyed as part of a balanced and varied diet.
• Deep fried foods
  Any foods that are deep fried will be higher in saturated fat and excess calories, as the foods absorb the oils. This makes it easier to contribute to a calorie surplus, which can lead to weight gain. Therefore, we recommend very occasional and minimal intake of deep fried foods in the diet for women over 50 years.
• High salt foods
  Consuming a higher level of salt overtime increases blood pressure, which in turn can increase risk of heart attack and stroke. Blood pressure increases naturally with age, so it is important to be mindful of salt intake. Be aware of nutritious foods that are naturally higher in salt such as cured and smoked fish and certain cheeses – these can be included as part of a diet, though it’s important to find a balance with other foods lower in salt the majority of the time.
• Added sugar foods and drinks
  Regular added sugar consumption can increase risk of obesity and other health concerns such as type 2 diabetes, high blood pressure and high cholesterol. Added sugar contributes to the spikes we see in blood sugar levels. This increases insulin release, which can promote the storage of this extra energy (calories) as fat tissue, often abdominal fat tissue. Regular consumption of added sugar foods and drinks can lead to insulin resistance, chances of which already are higher for women over the age of 50.
• Alcohol
  Regular consumption of alcohol provides no health benefits, and should be limited, if not avoided. High consumption of alcohol has been linked to many health conditions such as various cancers, heart disease, dementia and stroke in all populations, and risk only increases as we age.

Nutrition for Women Over 50 Compared to Women in Their 40s and 60s

As women age, nutritional needs will change, due to many factors such as changes in metabolism, hormone levels, fat storage and bone density. Women in their 40s can experience early stages of perimenopause such as weight shifts and sleep disturbances, which can require support for fluctuating hormones. Women in their 50s will often need to instead focus on managing postmenopausal changes, which can include losing weight, fatigue and mood changes. As women age into their 60s, risk of chronic health conditions further increase, and risk of falls will further highlight the importance of prioritising bone strength and muscle health.

Here is a comparison table to show how needs can evolve over these decades:

Nutrient	Women in their 40’s	Women in their 50’s	Women in their 60’s
Calories/ Energy	Overall metabolic rate starts to decline, so calorie needs will reduce	Reduced calorie intake means prioritising nutrient dense foods, to avoid weight gain	A further decrease in calories, optimising protein intake to minimise muscle loss
Protein	Regular intake to maintain muscle mass and support hormonal production. Aim for 20-30g protein per meal.	Essential to prevent increased decline in metabolism and preserving lean muscle mass. Aim for 20-30g protein per meal.	Important to prevent sarcopenia (muscle loss). Include lean protein at every meal and snack.
Healthy fats	Certain fats such as omega 3’s support hormonal production and heart health.	Regular consumption can support brain health	Continue regular intake, which has been linked to cognitive health and heart health
Calcium & Vitamin D	Regular intake required, as bone density and strength will begin to decline. Combine with strength training.	Post-menopausal bone loss is a consideration, supplementation may be warranted for some women. Combine with strength training.	Maintain strong bone health with regular intake and supplementation. As with before, combine with strength training.
Iron	Requirements still high as women are still menstruating	Requirements decrease post-menopause, dietary needs still to be met from food groups	Iron requirements are similar, ensure iron sources are consumed throughout the week
Fibre	Maintain regular digestion, aim for 30g per day	Supports bowel movements, satiety and also managing cholesterol and blood sugar	Maintain high fibre intake. At this age, slowed digestion is common as well as colon cancer risk.
Antioxidants	Manage oxidative stress that can otherwise contribute to ageing. Sources such as fruits, vegetables, nuts and seeds.	Continue intake of antioxidant rich foods, for skin health and reductions in inflammation	Support healthy ageing and to reduce risk of developing chronic diseases linked to oxidative stress and cell damage, such as dementia and cancers

 

There are changes in requirements as women transition through their 40s, 50s, and 60s, though across all decades it is important to eat nutrient-dense meals, stay well hydrated, and incorporate regular physical activity to maintain long-term health. Specific diets can support women at different stages of their life such as with hormonal health or to reduce risk of chronic health conditions such as type 2 diabetes. 

Consider reaching out for support from a dietitian, to help tailor your diet to support the changing needs, taking into account health concerns, to help you age gracefully and healthily.  Book a consultation with a dietitian here.