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Healthy Living

10 Best Foods for Women Over 50

1. Whole grains: Essential for maintaining a healthy heart and blood sugar levels, women over 50 should be eating five 1-ounce servings of whole grains every day. A serving is small (1/2 cup of whole grain pasta), so you have to make sure you’re not overdoing it or else the calories can add up. Grains are also a great source of fiber.
2. Salmon: Salmon is one of the world’s best sources of omega-3 fatty acids, and doctors say it is a very powerful food for maintaining proper brain functions. Not only is it packed with protein and healthy fats, but it is also a great source of calcium. Although salmon has major health benefits, it also helps with dull, thinning hair – and we love that.
3. Beans and lentils: If you’re not a meat eater, and even if you are, beans and lentils are a fantastic substitute for protein. They provide a large dose of fiber, they’re economical (mix some canned kidney beans with 1/2 cup of brown rice and a bunch of steamed vegetables for a healthy dinner under $5), and they also help prevent blood sugar levels from spiking.
4. White meat chicken or turkey (skinless): Lean protein is important for maintaining muscle strength, which also helps stabilize your joints and prevent aches or injuries. It is also a great source of iron, which is especially important for pre-menopausal women or those with iron deficiencies.
5. Spinach and other leafy greens: Dark, leafy greens like spinach and kale are some of the healthiest foods on the planet. Surprisingly, they’re a good source of protein – which is how vegetarians are able to avoid protein deficiencies and keep their energy up – but more importantly, they are rich in calcium. In order to decrease the risk of developing osteoperosis later in life, women over 50 should be consuming 1000-1500 mg of calium every day. One cup of cooked spinach has 230 mg of calcium.
6. Nuts: Whether you prefer almonds, peanuts, or macadamia nuts, they are all a great source of protein, fiber, and healthy fats. Snacking on an ounce of nuts can curb your appetite, and making nuts a regular part of your everyday diet is a great way to help avoid weight gain after 50.
7. Grapefruit: Doctors say that for women over 50, fruits and vegetables should make up the majority of your diet. Grapefruit is one of the best choices because it is packed with vitamin C, soluble fiber, and it’s a great natural fat burner.
8. Avocados: Avocados are an excellent source of healthy fats, and its dense, creamy consistency is filling and satisfying. Eating 1/4 to 1/2 of an avocado helps to lower cholesterol, and avocados are fantastic for maintaining healthy skin, nails, and hair.
9. Green tea: If you’re a regular coffee drinker, give organic green tea a try. It is rich in antioxidants, boosts your metabolism, helps prevent the onset of diabetes, and has fat-burning properties.
10. Low-fat yogurt: Low-fat yogurt is a healthy way to get some calcium, protein, and health bacteria into your system, which aids in digestion. However, it can be high in sugar, so read the labels before you buy.
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