As women get older, it’s more important than ever to live a healthy life and eat a varied diet.
For women over 50, a healthy eating plan should include certain foods that give them important nutrients and keep them from getting diseases that come with getting older.
How Many Calories Women Need Every Day
The 2015–2020 Dietary Guidelines for Americans from the Office of Disease Prevention and Health Promotion say that women in their 50s should eat between 1,600 and 2,200 calories each day. Adults who don’t do much are at the lower end of the range, and adults who walk more than three miles a day at three to four miles per hour are at the top end.
Women over 50 should eat foods that are high in nutrients and lean protein to keep their bones, muscles, and hearts healthy. The amount of estrogen and progesterone in the body also changes, which can affect what is needed in a daily meal.
What is a Nutrition Diet for Women?
A report from the National Institute on Ageing says that certain vitamins and nutrients can help people over 50 keep their bodies fit.
Calcium
Every day, women aged 51 and up need 1,200 milligrams of calcium. This Nutrition Benefits in growing and keeping bones strong. The body naturally breaks down old bone tissue and grows new bone tissue in its place. Most people hit their strongest bones in their 20s. Around age 30, bone mass stops growing. This makes older people, especially women, more likely to get osteoporosis, a disease that makes bones weak and easy to break.
There are several reasons why women are more likely than men to get osteoporosis. In general, they are smaller and their bones are thinner. To meet their needs, they may eat fewer nutrients and do less resistance training to build their bones.
Vitamin D:
Calcium is important for strong bones, and vitamin D helps the body absorb it. Fat fish like salmon, tuna, and mackerel, as well as vitamin D-fortified foods like milk, cereal, orange juice, and yogurt, are all good sources of vitamin D.
Vitamin B12
Vitamin B12 helps make DNA and keep the brain and blood cells healthy. Women aged 51 and up should get 2.4 micrograms of it every day. Meat, fish, chicken, eggs, clams, milk, dairy products, and some cereals that have been fortified with vitamin B12 are all good sources of this vitamin. Women over 50 may have trouble absorbing vitamins from food, though. They can talk to their doctor or a trained dietitian about taking a supplement, like a multivitamin.
Magnesium
Every day, women over the age of 51 should take in 320 milligrams of magnesium. Calcium is found in bones and soft tissues. It helps the body do many things, like making proteins, keeping nerves and muscles working, and keeping blood pressure in check.
Salts and potassium:
Kins, muscles, nerves, and the heart all need potassium. A study published in May 2013 in Advances in Nutrition found a link between eating more potassium and lower blood pressure. High blood pressure is a risk factor for stroke and coronary heart disease. The study says that people aged 50 and up have a 90% chance of getting high blood pressure at some point in their lives. This means that a 50-year-old woman should pay special attention to the vitamin potassium.
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