The Awards for the Best Diets for Women Over 50 goes to…

For women who are trying to gracefully transition into later stages of life, the sheer number of diet options are dizzying — and not all of them are good for your health. Many women over 50 are looking for diets to support heart or brain function, help control menopause symptoms, or boost their overall health.

According to Healthline, their criteria for diets to make this cut are that they be:

• Easy to follow. Aside from offering clear guidelines and simple shopping lists, the diet doesn’t require supplements.
• Adaptable. You can make changes according to your personal preferences and nutritional needs.
• Not overly restrictive. You won’t need to eliminate large groups of foods from your eating plan.
• Nutritionally balanced. You’ll eat plenty of healthy fats and protein, plus quality carb sources and micronutrients.
• Evidence-based. Scientific studies back the diet’s health benefits.

So which diet got awarded “Best All Around?”  Drumroll please…

The Mediterranean Diet is consistently rated as one of the healthiest eating patterns for almost anyone, including women over 50.

Based on the eating patterns of people in Greece and Southern Italy in the 1960s, this diet is characterized by its low saturated fat content. It primarily comprises vegetables, legumes, fruit, nuts, and whole grains, and it features olive oil as the primary source of added fat.

Although the Mediterranean diet is predominantly plant-based, it also includes moderate amounts of fish and dairy, as well as small quantities of eggs, poultry, and red meat. The Mediterranean diet outshines many other popular diets because of its flexibility. No foods or food groups are off-limits — even treats and red wine are allowed sparingly.

Decades of research demonstrate that this diet reduces your risk of various chronic, age-related illnesses like heart disease, diabetes, cancer, and mental decline. One study also associated the Mediterranean diet with a 30% reduced risk of obesity in peri- and postmenopausal women.

If you’re interested in trying it, check out “The 30-Minute Mediterranean Diet Cookbook” by Serena Ball, RD, and Deanna Segrave-Daly, RD.

The rest of the Healthline Top 5 Diets for Women over 50, and How to Choose one for Yourself…

If you’re a woman over 50, the best diet is one that you can maintain long term — and it may not look the same as the best diet for your friend, sister, or neighbor. According to Healthline, your diet should include foods that you enjoy, help you feel your best, and provide all of the nutrients your body needs.

While the Mediterranean Diet won best all around, others made the cut, depending on your specific needs.  For example, if brain health is your primary concern, Healthline said that the MIND diet was an excellent choice.  Is heart health topping your list? Healthline recommended the DASH Diet. And if you are rarin’ for going plant-based, Healthline says the Flexitarian diet is a great one to follow.  And the last on the Healthline Top 5 Diets for Women over 50? Intuitive Eating, for those who are just fed up with the word “diet.”

You may notice that the aforementioned diets overlap significantly. Each emphasizes nutrient-dense, minimally processed foods that are rich in vitamins, minerals, fiber, healthy fats, lean protein, and antioxidants — all of which are key factors for any diet you’re considering.

Women over 50 should pay special attention to their intake of specific nutrients, such as calcium, vitamin D, protein, and B vitamins. If you don’t think you’re getting adequate amounts of these nutrients, simple dietary adjustments or supplements may be warranted (20Trusted Source, 21Trusted Source).

Remember that you don’t need to make drastic changes to your diet. Small, incremental steps may still provide significant health benefits, even if you’re not following your chosen eating pattern perfectly. Before making any major changes to your diet or adding any supplements to your routine, consult your healthcare provider to ensure it aligns with your needs.

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