How To Improve Your Midlife Diet So You’ll Age Gracefully

May 4, 2016

How To Improve Your Midlife Diet So You'll Age Gracefully
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Today we hear a lot of talk about how important it is to eat a diet consisting of organic whole foods. I find this especially true for the 50+ woman. Small changes in our diet can mean big changes in how well we age.

While the 50+ woman doesn’t require the same amount of daily calories as she did in her 30’s, she does require some essentials to help alleviate certain menopausal symptoms and help her age gracefully.

I did a ton of research to make this list as comprehensive as possible. Kinda like a one stop Midlife Diet reference guide. Since I switched to a whole foods diet I have found I have increased energy, my hair and skin look very healthy and the joint pain that I suffered from has decreased immensely. Although, I haven’t really related diet changes to the decrease in the severe hot flashes and night sweats I was experiencing. But, I have found some simple and inexpensive supplements which have been the main players that helped with severe hot flashes and night sweats. You can read more about the supplements I use in my post 6 Steps To Combat Menopause Symptoms You Need To Know Now .

This post contains affiliate links to products I recommend and personally use myself

I hope you find this list beneficial in your quest to age gracefully!

How To Improve Your Midlife Diet So You'll Age Gracefully

Calcium
As we age women begin to lose bone density which makes Calcium an essential part of  the midlife diet. It’s important to include calcium rich foods in our diet such as:

  • Whole fat yogurt
  • Whole milk
  • Almond Milk
  • Cheese; especially fresh cheeses such as Cottage Cheese, Ricotta, Mascarpone and hard cheeses such as Cheddar and Gruyere. Feta and Mozzarella are also good choices.
  • Sardines with edible bones
  • Canned salmon with edible bones
  • Broccoli
  • Kale
  • Collard Greens
  • Beans; specifically Lentils, Chickpeas, White Beans and Red Beans
  • Oranges
  • Dried Figs

I always suggest buying organic options as well as full fat or whole milk to reduce the amount of chemicals you are ingesting. You can peruse my post Are You Disrupting Your Hormones? Things You Need To Know! for more information on why it’s so important to reduce chemical exposure in midlife.

If you feel you’re not getting enough calcium in your diet then please talk to your doctor about a Calcium supplement with Vitamin D to aide in absorption.

Here is an excellent way to get more kale in your midlife diet I Hate Kale … There I Said It!

How To Improve Your Midlife Diet So You'll Age GracefullyVitamin B Complex
Decreased energy is a major factor in midlife. I know I have days when getting out of bed seems too much of a task. This is when I boost up my Vitamin B Complex foods as well as take a Vitamin B Complex supplement. Vitamin B is water soluable which means it is not stored in the body. So getting your Vitamin B Complex everyday is essential for boosting your energy. Vitamin B Complex rich foods are:

  • Whole Grain Flour
  • Brown and Wild Rice
  • Barley
  • Oatmeal
  • Wheat Germ
  • Leafy Greens
  • Broccoli
  • Spinach
  • Brussel Sprouts
  • Mushrooms
  • Almonds
  • Sunflower Seeds
  • Beets
  • Peanuts
  • Carrots
  • Beans
  • Lentils
  • Oranges and Grapefruit are a great source of Folate

A great recipe that contains loads of B vitamins as well as fiber is my Make It On Sunday, Eat It All Week Lentil Salad.

Great sources for Vitamin B12 are:

  • Meats, including Fish, Shellfish and Poultry
  • Liver
  • Clams
  • Whole Milk
  • Cheese
  • Butter (preferably organic grass-fed)

How To Improve Your Midlife Diet So You'll Age GracefullyOmega 3 Fatty Acids
Omega 3 Fatty Acids are necessary additions to a midlife diet. The benefits of Omega 3 Fatty Acids help alleviate joint pain, reducing inflammation in the body, depression, osteoporosis, hot flashes and night sweats, vaginal dryness and of course, they are essential to heart health. You can find a good balance of Omega 3 in the following foods:

  • Fish, especially Wild Caught Salmon and Sardines
  • Flax Seeds/Oil
  • Hemp Seeds/Oil
  • Chia Seeds
  • Walnuts and Walnut Oil
  • Leafy Greens, such as Romaine, Spinach, Arugula
  • Beans, such as Mung Beans, Kidney Beans and Navy Beans
  • Cauliflower
  • Broccoli
  • Brussel Sprouts
  • Bok Choy
  • Cabbage
  • Acorn Squash
  • Butternut Squash
  • Pumpkin
  • Avocado (although a monounsaturated fat they contain essential nutrients and are considered a healthy fat)
  • Grass-fed Whole Milk
  • Grass-fed Butter
  • Organic, Free Range Eggs, yolks

Here’s an excellent recipe that I just love to boost Omega 3’s Let’s Splurge! It’s Steak Oscar for Dinner!

How To Improve Your Midlife Diet So You'll Age GracefullyFiber
Fiber is a good addition to any healthy diet but high fiber during menopause can be rejuvenating. Fiber helps to eliminate excess estrogen which is known to be associated with breast cancer and thyroid problems. Fiber binds to toxins in the body and removes them through the colon, aids in constipation, and helps control weight gain. There are numerous good choices to include more fiber in your midlife diet:

  • Lima beans
  • Adzuki beans
  • Fava beans
  • Black beans
  • Chickpeas
  • Lentils
  • Kidney beans
  • Navy beans
  • White beans
  • French beans
  • Mung beans
  • Yellow beans
  • Pinto beans
  • Raspberries
  • Blueberries
  • Strawberries
  • Blackberries
  • Amaranth
  • Barley
  • Oats (old fashioned)
  • Quinoa
  • Wild rice
  • Whole Wheat flour
  • Brown rice
  • Turnip greens
  • Mustard greens
  • Collard greens
  • Spinach
  • Beet greens
  • Swiss chard
  • Cashews
  • Peanuts
  • Walnuts
  • Brazil nuts
  • Pine nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Sesame seeds 
  • Flaxseed
  • Almonds 
  • Pistachio nuts
  • Kale
  • Cauliflower
  • Cabbage
  • Broccoli
  • Brussels sprouts
  • Russet potatoes
  • Red potatoes
  • Sweet potatoes
  • Bananas
  • Pears
  • Oranges
  • Apples
  • Prunes, dried
  • Raisins
  • Peaches, dried
  • Figs, dried

This recipe is a delicious way to make sure you’re getting enough fiber Super Easy Berry Crisp with Lemony Yogurt Sauce.

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How are you incorporating whole foods into your midlife diet plan?

See you in the comments,
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By Mrs. R