Nutritional Requirement for Women Over 50
By: AlbrightTotal Views: 252, Word Count: 520,
Nutritional needs change as women age, so the similar diet which you ate when you were 30 would not likely provide the suitable nutrition for you and could even make you gain weight when you are 20 years older. A chart on the website of positive health steps states that a 33 year woman could intake around 2100 calories in a day to maintain a weight of 132 pounds, while a 54 year old woman is unable to consume more than 1700 calories per day to maintain that same weight.
This shows that nutritional requirement for women over 50 vary as compared to younger women. Further, the older woman needs to pack in omega 3 fatty acids and calcium to protect her from heart and osteoporosis diseases which are risk factors after menopause.
Nutritional Requirement for Women over 50
Calcium
Studies suggest that women over 50 need to increase their calcium intake from 1000 to 1500 mg. A glass of milk has about 300 mg of calcium, whereas a half cup of tofu has 278 mg and 1 cup of cooked spinach has about 230 mg of calcium. Further, you need to make sure that you get vitamin D to help your body process the calcium.
Sodium
Women over 50 need to reduce their sodium intake in their diets and the limit for them is 2300 mg per day which needs to drop to 1500mg by age 50 and 1200mg by age 70. Surplus sodium leads to high blood pressure.
Vitamin B 12
B 12 deficiencies are common in older adults who need 204 micrograms daily to get enough to maintain the health of the nerve. Vitamin B 12 is available in plenty in animal products including beef, but could also be found in fortified cereals and safflower oil. Memory problems, balance issues and numbness could arise due to the deficiency in vitamin B 12.
Fiber
Eating food rich in fiber is also one of the nutritional requirements for women over 50. A diet high in fiber keeps you fit and foods rich in fiber provide a feeling of fullness which could prevent you from overeating at meals. In addition, fiber helps in lowering total cholesterol levels and has been shown to help prevent colon cancer. Of late, 10 grams of fiber consumed daily (i.e. 3 apples a day) was found to reduce the risk of heart diseases which have caused several deaths in the United States.
Keep Calories in Mind
Energy needs like bone mass start to drop after the age of 30 due to lower activity levels. Majority of women don’t consider this and thus, increase their weights when they reach middle age. Even active women over 50 must keep their calories to just about 1900 per day. Regular exercise as with any age in life would help you to remain fit, trim, supple and feel younger.
Nutritional requirement for women over 50 should include a diet high in whole grains, fruits and vegetables, with smaller amounts of dairy products and proteins. Oils and sweets must only be used cautiously.
About the Author
Albright is a well known physician who has done his graduated from the Louisiana State University Medical School, New Orleans. He is practicing as a general physician from last 10 years. He has a good knowledge of treating patients with problems using clinical best practices and protocols. He gives individualized, updated, personal attention to his patient at the uppermost level of clinical efficiency. His special interests are Neuro Somatic disorders, heart diseases, neurological disorders, join pains and chest diseases. Currently he is working at Kindred hospitals
Advice Rating: Not yet rated
Login to vote