The 5 Best Diets for Women Over 50

The Mediterranean diet is consistently rated as one of the healthiest eating patterns for almost anyone, including females 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 it’s predominantly plant-based, it also includes moderate amounts of fish and dairy, as well as small quantities of eggs, poultry, and red meat.

Decades of researchTrusted Source demonstrate that this diet reduces your risk of various chronic, age-related illnesses like heart disease, diabetes, cancer, and mental decline.

This diet also 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.

If you’re interested in trying it, read our guide, Mediterranean Diet 101: A Meal Plan and Beginner’s Guide, and check out “The 30-Minute Mediterranean Diet Cookbook” by Serena Ball, RD, and Deanna Segrave-Daly, RD.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, heart disease is one of the leading causes of death for females over 50.

What’s more, rates of high blood pressure — a major risk factor for heart disease — increase significantly after the onset of menopause.

The Dietary Approaches to Stop Hypertension (DASH) diet is designed to prevent and treat high blood pressure, also called hypertension.

It’s characterized by its low sodium content and emphasis on foods rich in calcium, potassium, and magnesium, which are known to help reduce blood pressure.

Sodium restrictions vary depending on your personal needs. While some people limit their sodium intake to no more than 2,300 milligrams (mg) per dayTrusted Source, others go as low as 1,500 mg. Both numbers align with the American Heart Association’s sodium recommendationsTrusted Source.

The DASH diet mainly comprises vegetables, fruit, and low-fat dairy, followed by moderate amounts of whole grains, legumes, nuts, seeds, fish, and poultry. Red meat and sweets are generally discouraged but allowed occasionally, and processed or cured meats are banned.

The diet also limits salty, ultra-processed foods in favor of nutrient-dense, whole foods that offer additional benefits, such as reduced cholesterol and improved blood sugar control.

To get started, read The Complete Beginner’s Guide to the DASH Diet and check out “DASH Diet for Two” by Rosanne Rust, MS, RDN, LDN.

The Flexitarian diet is a semi-vegetarian plan that’s predominantly plant-basedTrusted Source but occasionally includes meat, eggs, dairy, and fish.

It’s a good diet option for anyone interested in boosting their intake of fiber and plant protein but also recognizes the nutritional value of animal products, wanting to eat them as needed.

Compared with the vegetarian or vegan diets, the flexitarian diet provides more iron and omega-3s from foods like red meat and fish. It also tends to be higher in calcium — an important nutrient for preserving bone health in postmenopausal females.

The eating pattern also offers additional benefits for body weight, heart health, and diabetes prevention.

To try it yourself, read The Flexitarian Diet: A Detailed Beginner’s Guide and check out the Flexitarian cookbook “Mostly Plants” by Tracy, Dana, Lori, and Corky Pollan.

Age and sex are primary risk factors for dementia, the prevalence of which is significantly greater in females than males. In fact, roughly two-thirdsTrusted Source of people with Alzheimer’s disease — the most common form of dementia — are females.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet was developed to reduce the chance of developing Alzheimer’s disease and other types of age-related mental decline. ResearchTrusted Source suggests that it may help reduce dementia risk.

As the name implies, it combines elements of the Mediterranean and DASH diets that have been shown to support brain health.

It emphasizes foods like whole grains, berries, leafy greens, beans, olive oil, and fatty fish. Fried foods, red meat, butter, cheese, and sweets are discouraged.

To get started, read The MIND Diet: A Detailed Guide for Beginners and check out “The MIND Diet Plan and Cookbook” by Julie Andrews, MS, RDN, CD.

If you’ve tried countless fad diets and are ready to ditch the dieting cycle for good, intuitive eating may be the perfect fit.

Chronic restrictive dietingTrusted Source can, in some cases, lead to a variety of adverse effects, including bone loss, rebound weight gain, disordered eating, and diminished quality of life.

Intuitive eating is an anti-diet program designed to reform your diet mentality and build a positive relationship with your body and food. According to a recent studyTrusted Source, intuitive eating can help improve psychological health and reduce the chance of developing disordered eating.

In this diet, no foods are banned, and no rules regulate portion sizes or meal timing. Instead, the goal is to help you relearn how to listen to your body’s natural hunger and fullness.

Additional researchTrusted Source suggests that those who follow this plan may be more likely to maintain a healthy weight, though it’s worth noting that weight loss is not the goal.

If you’re interested in this approach, read The Rise of the Non-Diet: What to Know About Intuitive Eating and check out the official guidebook “Intuitive Eating” by Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN.

When choosing between diets on this list, consider whether you can still get all the necessary nutrients, as well as any other personal needs you might have.

Females over 50Trusted Source should pay special attention to their intake of specific nutrientsTrusted Source, 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.

If your primary goal is to reduce your blood pressure, opt for the DASH diet. If you want to focus on self-care and a healthy relationship with food, try intuitive eating. If you’re simply aiming for a healthier, more balanced diet, the Mediterranean or Flexitarian diets may be best.

Remember, also, that you don’t have 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.

What is the best way for a woman over 50 to lose weight?

There isn’t one way for females over age 50 to lose weight because each person’s body is different, and there may be different environmental and physical factors that affect how your body loses weight. That said, a 2021 studyTrusted Source examined the effect of various diets on weight loss and other health markers in females after menopause. Its findings included:

• For those who are overweight or living with obesity, a low glycemic diet may work better at reducing body fat mass than other diets.
• Low-fat diets may cause greater improvement of LDL (bad) cholesterol levels, while low-carbohydrate diets could result in greater improvement of triglyceride and HDL (good) cholesterol levels.
• The Mediterranean diet may help lower blood pressure and the chance of heart disease.

What should a 55-year-old woman eat to lose weight?

To lose weight more effectively in your fifties, choose to eat more whole grains, plenty of fruits and vegetables, nuts and seeds, healthy fats, legumes, fish, and poultry. Eating a higher-protein diet has also been shown Trusted Sourceto help with weight loss in people over age 50.

How many calories should a 50-year-old woman eat to lose weight?

According to the 2020-25 Dietary GuidelinesTrusted Source, a 50-year-old female needs roughly 1800 calories a day to maintain weight, but many factors influence this estimate including medications, activity level, genetics, and lean body mass, which is the weight of your body fat subtracted from your overall weight. To lose one pound per week, try cutting about 500 calories per day.

The Mifflin-St Jeor equation gives a more accurate estimate of caloric needs. That said, it’s a good idea to speak with your doctor first for a better estimate of your personal caloric needs for weight loss.

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If you’re a woman over 50, it’s often difficult to know which diet is best, especially as you’re experiencing physical changes associated with aging.

The Mediterranean, Flexitarian, DASH, and MIND diets, alongside intuitive eating, provide a variety of benefits for your heart, brain, and overall health.

Choosing the one that’s right for you requires thoughtful consideration of your personal goals and nutritional needs. The right choice is the diet that you can maintain long-term and keeps you feeling your best.