As we age, our nutritional requirements change. The diet we have when we’re a toddler versus when we’re in our 60s varies a lot. It is important that at each stage in life we are getting the nutrients we need so we can function properly and live the life we want.
Women have unique dietary and nutritional needs compared to men when they reach the retirement age of 65 and older. More specifically, osteoporosis, cancer and diabetes are all primary concerns for mature women. In order to prevent these conditions, elder women need to be mindful of their diets.
Below is a list of healthy diet for 65 year old woman and other dietary tips for mature women:
1. The Power of Fibre
When it comes to healthy diet for 65 year old woman, having fibre should be a top priority. Overtime, a human’s digestive system changes causing a slow down. As a result, constipation is quite common among the elderly. By consuming fibrous foods, digestion can be sped up which is a helpful dietary trick for mature women.
There are two types of fibre: insoluble and soluble. Both are needed as a part of a mature woman’s healthy diet. Insoluble fibre can be found in whole grains, fruits, vegetables, nuts and seeds. Soluble fibre can be found in oatmeal and oat bran.
2. Get Hydrated and Stay Hydrated
Being hydrated is crucial for health reasons at any stage of life. A strange fact about humans is as we age we become less aware of our hydration needs and less thirsty. This means a 20 year old can gauge their fluid intakes much better than a 65 year old can.
Because of this weird human quirk, mature people tend to forget to drink their fluids on a daily basis. This means a lot of elders are dehydrated on everyday. Women especially forget to drink the water they need with efforts to reduce urinary incontinence issues. Every elder woman should aim to have 6 to 8 glasses of water a day.
3. Limit Alcohol Consumption
While alcohol can be a lot of fun, it definitely is not fun for your body! Alcohol can interfere with the body’s regular functioning, interact poorly with medications and interrupt mental functioning leading to an increased risk for falls for mature women.
A good rule of thumb is to have a maximum of two alcoholic drinks per day and never exceed four in a single occasion. Of course it is okay to have fun from time to time, but be wary of your body!
4. Calcium for Strong Bones
Due to menopause, women experience a loss of bone density in their bodies due to the oestrogen drop. Osteoporosis and bone damage is a big risk for mature women for this reason.
To help prevent injury, it is suggested that women over 65 consume calcium rich foods. Milk products, salmon, dried figs, almonds, dark green leafy vegetables and tofu are all calcium rich foods that should be incorporated into a mature woman’s diet.
5. Vitamin D
In conjunction with calcium, vitamin D helps maintain bone strength which mature women need. The best source of vitamin D is sun exposure, however, as we age, our skin becomes less effective at producing vitamin D. Although, spending an afternoon in the sun will give a woman the vitamin D she needs.
It can be challenging for elders to get all the sun exposure they need, particularly in the winter months or during long periods indoors. Thankfully, vitamin D can also be obtained through foods as a secondary option. Vitamin D rich foods include fatty fish, egg yolks and vitamin D fortified milk.
6. Avoid Too Much Sugar or Salt
Some of the most decadent treats are hard to say no to, but unfortunately they’re often high in sugar or salt. Another issue is that our taste buds ability to sense the tastes decreases with time. This can cause older women to consume more sugar and salt in order to taste it better.
As an alternative, older women are advised to use other methods of flavouring instead of sugar and salt. Garlic, herbs and spices are a great way to replicate salty, savoury flavours. Nutmeg and cinnamon are both good options for promoting a sweet flavour.
7. Healthy Fats and Oils
It is a common misconception that fats and oils are bad for our bodies. Although, not all fats and oils were made equal, some are better for our bodies than others. Saturated fats and trans fats should be avoided in a mature woman’s diet.
On the other hand, good fats and oils should be consumed freely! Olive oil, avocado, nuts, seeds and salmon are all great sources of healthy fats and oils for an elder woman. In fact, consuming these foods is linked to reduced risk of heart disease, depression prevention, Alzheimer’s prevention and prevention of eye diseases. That’s what we want!