Nutritional needs change as women age, so the same diet that you ate when you were 35 will likely not provide the appropriate nutrition for you and may even make you gain weight when you are 20 years older. According to a chart at the website Positive Health Steps, a 35-year-old woman can consume around 2,000 calories per day to maintain a weight of 132 pounds, while a 55-year-old woman cannot consume more than 1,600 calories per day to maintain that same weight. In addition, the older woman needs to pack in calcium and omega-3 fatty acids to protect her from osteoporosis and heart disease, which both have post menopause as a risk factor.
Calcium
Studies show that women past the age of 50 need to up their calcium intake to between 1,000 and 1,500 mg, according to information at the website Virtual Medical Center. An 8-oz glass of milk has about 300 mg, while a half cup of tofu has 278 mg and one cup of cooked spinach has about 230 mg. In addition you'll need to make sure you get Vitamin D to help your body process the calcium. There are supplements available if you'd rather get your daily calcium and Vitamin D in pill form.
Sodium
Women over 50 need to cut back on the sodium in their diets. The recommended ceiling for people under 50 is about 2,300 mg per day, which needs to drop to 1,500 by age 50 and 1,200 by age 70. Too much sodium can contribute to high blood pressure.
Vitamin B-12
B-12 deficiencies are common in older adults who need 2.4 micrograms per day to get enough to maintain nerve health. Vitamin B-12 is abundant in animal products including beef, but can also be found fortified cereals and safflower oil. A deficiency of Vitamin B-12 can cause memory problems, balance issues and numbness.
General Guidelines
Women over the age of 50 need to maintain weight by eating a well-balanced diet that follows the food pyramid. Food intake should include a diet high in whole grains, vegetables and fruits, with smaller amounts of dairy and protein. Sweets and oils should only be used sparingly. The website Care In Containers modifies the food pyramid for a moderately active woman over 50 to include 1,800 calories consumed in 6 ounces of grains, 2.5 cups of vegetables, 1.5 cups fruit, 3 cups milk, 5 ounces meat or beans, 5 teaspoons oil and roughly 200 calories from sweets.
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