Great Diet Tips For Women Over Fifty

As a woman ages, her body changes. Your metabolism can decrease, you can lose muscle mass and bone density and your hormone level can change. These bodily changes can cause weight gain, especially in the stomach, which can increase your risk of heart disease, high-blood pressure and other diseases, according to the "New York Times." Eating a healthy diet of lean proteins, complex carbohydrates and essential fatty acids, plus doing cardiovascular and strength-training exercises daily, can improve muscular strength and bone density, increase metabolism and keep your weight healthy.

Eat Monounsaturated Fatty Acids

Monounsaturated fatty acids, or MUFAs, can help prevent and get rid of visceral belly fat that surrounds the organs, according to the March 2007 "Journal of Diabetes Care." MUFAs provide the body with essential fat that is necessary for proper metabolism, which can slow as women age. Eating a MUFA with every meal can help keep your belly fat under control. To reap the belly fat-burning benefits, eat one small serving, such as 1 tbsp of olive or flaxseed oil, 1/4 cup of avocado, 10 olives, 10 almonds or nuts, 1/4 cup of seeds or 1/4 cup of dark chocolate with every meal.

Eat Frequent, Small Meals

Eating small meals every two to three hours helps rev up your metabolism, keeps your hunger at bay and gives you consistent energy, according to "The Eat Clean Diet" author, Tosca Reno. Reno suggests that eating five to six small meals a day can help you lose weight and keep it off, especially if you are a women over 50. She further suggests eating small meals with portion sizes that fit into the palm of your hand. Foods should be non-processed, such as fish, turkey, chicken, brown rice, oatmeal, whole grains, fresh fruits and vegetables.

Eat Complex Carbs

Complex carbohydrates provide your body with energy and vital nutrients. When you cut out carbs and eat only high-protein foods, it can cause bone density loss in women over 50, according to the July 2010 "EurekAlert." Balance your lean proteins with complex carbs such as wild and brown rice, whole-grain cereal and bread, steel-cut oatmeal, whole-grain pastas and fresh fruits and vegetables. Avoid processed carbs such as pastries, cookies, candy, white bread, bagels and pasta, which can cause a spike in your blood sugar.