As we age, our body’s nutritional needs change, and it’s important to adapt our diet to support optimal health. For women over 50, ensuring you’re fuelling your body with the right nutrients is crucial for maintaining energy, supporting your immune system, and promoting longevity.
In Look Better, Feel Better, Live Better, I discuss how making small yet impactful changes to your diet can make a significant difference in how you feel and function daily. Here are the key areas to focus on:
1. Prioritise Whole Foods Over Processed Foods
Highly processed foods are often loaded with sugar, unhealthy fats, and preservatives. They may be convenient, but they do very little for your body in terms of nutrients. Instead, focus on whole foods like fresh vegetables, lean proteins, and whole grains. These foods are nutrient-dense and provide the vitamins and minerals your body needs to function optimally.
2. Protein for Strength and Vitality
Protein is essential for maintaining muscle mass, which naturally declines as we age. Lean meats, fish, legumes, and nuts are excellent sources of protein that can help you stay strong and energised. In Look Better, Feel Better, Live Better, I provide tips on how to incorporate protein-rich meals into your diet to support strength and vitality.
3. Healthy Fats to Support Brain Health
Not all fats are bad! Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are incredibly beneficial for brain health. As we age, our cognitive function can decline, but by including healthy fats in your diet, you’re giving your brain the nourishment it needs to stay sharp.
4. Fibre for Digestive Health
Women over 50 are more prone to digestive issues like constipation. Fibre-rich foods, such as fruits, vegetables, and whole grains, are essential for promoting a healthy digestive system. They also help control blood sugar levels and lower cholesterol, which becomes increasingly important as we age.
5. Calcium and Vitamin D for Bone Health
Osteoporosis is a common concern for women over 50, but it can be managed with proper nutrition. Calcium-rich foods like dairy products, leafy greens, and fortified plant-based milks are crucial for maintaining bone density. Vitamin D is equally important as it aids calcium absorption—so make sure you’re getting enough sunlight or consider a supplement.
Small Changes for Big Results
Remember, it’s not about making drastic changes overnight. Start small—swap out processed snacks for healthier alternatives or add a portion of greens to your meals. Over time, these small changes can lead to significant improvements in how you feel and how your body functions.
