Healthy Food

Healthy Food List #39: Best Nutrition For Women Over 50

Food list

The basics never change. Start with having  a balanced all adults need and adjust for needs of your aging body. Also aim for keeping your weight low, heart healthy and bones strong - having a moving body is essential.

1. Get more calcium  and vitamin D: Dairy,  hard cheese, yogurt, kefir,  canned salmon, broccoli, legumes and 'fortified' orange juice.

2. Get more antioxidants to fight diseases: Fruits, vegetables (all varieties), whole grains, and legumes. These will give you plenty of disease-fighting .  

3. Get enough fiber: You don't have to look far. Some good sources are: Legumes, whole wheat pasta, whole-grain cereals and breads, oatmeal, brown rice, popcorn, fresh fruits and vegetables.

4. Get some multivitamin, which will substitute any gaps in your daily nutrition.

5. Get some lean proteins: Skinless chicken, fatty fish like salmon (with omega-3 fats), and vegetable protein, including soy.

6. Try vegetarian meals more: These foods are rich in vitamins, minerals, and antioxidants, but low in calories.

7. Get good fats: No more trans and saturated fat hidden on these foods -  butter, stick margarine, processed foods, desserts or doughnuts. Sources of good fats (e.g. omega3 fatty acids) are: olive oil, canola, nuts and seeds, avocado, cold-water fish such as salmon and tuna.

8. Cut down on salt. Too much salt is linked to high blood pressure. The recently-published 2015 Dietary Guidelines once again remind everyone to limit salt to 2,300 milligrams a day.

9. Cut down on sweet stuff such as sugary drinks, desserts and sweetened dairy products: They provide little nutrition while being high on calories.