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Healthy Eating Suggestions for Middle Age Women

As women age, their dietary requirements change. Here are some healthy eating suggestions for middle age women that any female can use to help improve her overall health and well being. Aging may mean changing, but that can be a good way to start the rest of your life.

Water

Drink at least eight 8-oz. glasses of water or other nonalcoholic, caffeine-free beverages per day. Being hydrated is very important to staying healthy as you age.

Fiber Rich Carbohydrates

You should have six or more servings a day of fiber-rich bread, cereal, rice, or pasta. Fiber is important in the prevention of constipation and to help lower cholesterol. Fiber also protects against colon cancer, and helps maintain a normal blood sugar level.

Here are some tips for healthy eating suggestions for middle age women in regards to fiber:

When shopping, always read the labels, and look for "100% whole wheat or grain". Avoid products that say "brown flour" as this is not a whole grain. You can also combine fiber-rich foods such as a high-fiber cereal and a banana. A very easy way to get more fiber is to eat the skins from fruits and vegetables such as apples and baked potatoes.

Fruits and Vegetables

You should have three or more servings of vegetables and two or more servings of fruit each day according to healthy eating suggestions for middle age women. It is important that you have your fruits and vegetables in their "food form", not simply as juice, as the actual fruit is richer in fiber.

The fruits and vegetables with the most vibrant colors (dark green, orange, yellow, and red) have the greatest quantities of nutrients. Vegetables in the cabbage family, including broccoli, kale, cauliflower, and mustard greens, are high in cancer-fighting nutrients. Fruits and vegetables are very important and useful healthy eating suggestions for middle age women.

Protein

For protein, you should have three or more servings of milk, yogurt, cheese, and two or more servings of meat, poultry, fish, dry beans, eggs, and nuts. Older adults generally need 60-75 grams of protein a day.

Dairy choices should be of the low-fat variety. In the meat category, include fish, which may reduce cardiac risk, dried beans, which have lots of fiber, and lean meat and poultry. Remove the high-fat skin from poultry.

Fats, Oils, and Sugars

Healthy eating suggestions for middle age women include using fats, oils, and sweets sparingly. These foods tend to be nutrient-poor and high in calories.

Liquid oils should be used in cooking. Trans fatty acids, such as those found in margarine and many processed foods, should be avoided. Fats should comprise no more than 30 percent of your total daily calories.

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