There are diet do's and don'ts for every phase of your life -- from girlhood to old age. At your mid-50s and beyond, your nutritional needs are quite different from those you had when you were still growing, or pregnant or nursing or approaching menopause. Putting on excess pounds at this point in your life elevates your risks for ailments including heart disease, stroke, type 2 diabetes and some types of cancer. You'll want to maintain a diet that helps lower those risks and helps keep you active in the years ahead.
Avoiding the Pounds
One diet goal is to avoid the "middle-age spread" that many women experience because of hormonal, lifestyle and other factors. Eat about 200 fewer calories per day than you consumed during your 30s and 40s. Try limiting empty calories from sugar and alcohol, while eating more low-fat foods, fruits, vegetables and whole grains. If you're moderately active, you probably need no more than 1,800 calories per day.
Food Pyramid Diet
The USDA Food Guide -- also known as MyPyramid -- is one of the two diets that federal health officials recommend for women who are middle-aged and older. You'll eat a variety of foods following these daily guidelines: 1½ to 2½ cups fruit, 2 to 3½ cups vegetables, 5 to 10 oz. grains, 5 to 7 oz. lean meats, fish, poultry and/or beans, and 3 cups of fat-free or low-fat milk or equivalent dairy products. Some equivalents to 1 cup of milk are 1 cup yogurt, 1½ to 2 oz. cheese or 2 cups cottage cheese.
The DASH Diet
Another recommended diet is the dietary approaches to stop hypertension eating plan. DASH is designed to counter the high blood pressure that's more common as you get older. On this diet, you pay close attention to nutrition labels and avoid sodium, which is linked to high blood pressure. You also cut back on total fat, saturated fat, cholesterol, red meat and sweets. Instead, you eat more fruits, vegetables, low-fat dairy foods, fish, poultry, nuts and whole grains.
More Diet Tips
Besides reducing fat and sodium, other diet strategies may help reduce your risks for specific health problems. For example, you may protect your heart by limiting cholesterol in your diet. Avoid high-cholesterol animal-based foods, hydrogenated oil and trans fats. Most American women also need more calcium to maintain their bone strength. Best sources are foods such as nonfat and low-fat dairy products, but your doctor may advise calcium supplements as well. Finally, bolster your diet efforts with exercise -- at least 30 minutes per day.
Member Comments