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Best Diet For Women Over 50: The Comprehensive Guide

Best Diet For Women Over 50: The Comprehensive Guide

blonde woman in pink suit

image source: unsplash

As women age, they struggle with many aspects of their life. Maybe it includes a sedentary lifestyle or a slowing metabolism. Or maybe you've developed a medical problem and your eating habits aren't so great. As much as we hate to admit it, bodies change over time. And the best diet for women over 50 can help you roll with those changes.

The truth is, 50 is just a number. And although it's impossible to stop aging, it is easy to stay healthy with the best diet for women over 50.

What Is The Importance Of Your Diet?

What you eat is always important. When you're a baby, you have different nutritional needs than when you're a teenager. And those needs continue to change throughout your life. As your body changes, you have to change the food that goes into it to support those changes.

The best diet for women over 50 is no different. It provides the right amount of nutrients their body needs to function correctly.

“Take care of your body. It’s the only place you have to live.” —Jim Rohn

If you want to follow the best diet for women over 50, you have to make dietary adjustments that promote optimal health in the long run. To stay healthy as you age, you must avoid fast food and excessive alcohol, among other foods.

Diet For Women Over 50

person carrying a basket of fruits and vegetables

image source: pexels

By now, you probably know the key elements of a healthy diet – prioritizing vegetables, fruits, whole grains, and healthy fats.

But the best diet for women over 50 is more than that. The truth is that when we age, health issues are more likely to pop up: heart disease, loss of muscle mass, osteoporosis. We have time and hormones to thank for that.

However, knowledge is power. If you know age brings an increased risk of weaker bones, for instance, you can combat that with increasing your calcium intake and weight-bearing exercise.

Likewise, if you know your Grandma had trouble with her heart, you can add cardio and heart-healthy foods to lessen your inherited risk.

You have power here.

But before you start planning the best diet for women over 50, talk to your doctor, especially if you have preexisting health issues.

Here are some tips for the best diet for women over 50.

Go nuts...for protein!

The best diet for women over 50 requires food rich in protein.

Protein is vital for human health. It is critical for essential body functions such as building hormones, blood and antibodies, enzymes, bones, muscles, and even skin.

As you age, you lose muscle mass, and it speeds up as you get older. However, age-related muscle issues can be counteracted by the intake of sufficient protein and vitamin D.

You need .36 grams of protein for every pound you weigh to support your body. So, if you weigh 120 pounds, you need about 43.2 grams every day. To give you an idea, 1 cup of chicken equals about 38 grams of protein, and a cup of walnuts has about 12 grams.

So make sure to add some cheese, nuts, fruits, lean meat, tofu, beans, or protein smoothies to your meal plan.

Focus on your bones

It's impossible to exclude calcium in the best diet for women over 50. We already discussed bone loss and how to combat it.

woman standing on a concrete road

Image Source: pexels

You need to consume bone-boosting nutrients such as calcium and vitamin D. You may have heard that the best diet for women over 50 requires at least 1,200 mg of calcium daily. However, that 1970s research is outdated.

Many health professionals believe that 500 mg to 700 mg of calcium is sufficient to support your bones, and that level is doable through food.

In fact, too much calcium can do more harm than good. It can actually increase your risk for heart disease and the risk of kidney stones.

As for vitamin D, shoot for 800 to 1,000 IU, which you can supplement if you feel you're not getting enough.

Think about including salmon, mushrooms, egg yolks, fortified foods, beans, cheese, nuts, and low-fat milk to your diet.


When it comes to the best diet for women over 50, downsizing your portions at mealtimes is important. Keep your portions in check because your body will need fewer calories to function.

What you want to do at every age is to divide your plate:

vegetables salad and sliced fruits

image source: pexels

  • Half filled with vegetablesist Element
  • A quarter filled with protein
  • A bit less than a quarter for healthy carbs
  • The rest healthy fats

When eating out, make sure you have someone to share large meals. If you're dining out alone, you can save the rest of the food for another meal.

The important thing is to listen to your body. As you eat, notice when you feel satisfied. Rather than finishing a full plate of food, when you start to feel full -- stop.

Less wine, more water

woman drinking water on a glass

Image Source: pexels

To maintain optimal health, you have to stay hydrated. All of the major organs in the body require sufficient water to function properly. Without enough water, you cannot regulate your temperature, digest food, breakdown nutrients, or excrete waste. 

Adult women need about ​2.7 liters of water every day. That number translates to a little over 11 cups per day. And while that may sound like a lot, if you keep water with you and sip throughout the day, this goal is easy to achieve.

A good rule of thumb is, if you feel thirsty, you're already starting to dehydrate. So, if that happens, make adjustments and drink more water.

Fiber is your friend

Fiber is essential for gut health, no matter your age. In the best diet for women over 50, you want to hit ​21 grams​ of fiber per day. Any less than that slows up the works inside your body, and any more can cause bloating, intestinal blockages, and gut distress.

Some foods which contain fiber include barley, oats, quinoa, millet, brown rice, and whole grain. You can also get fiber from plant-based sources such as lentils, beans, and fruit. Stick to what's in season, and lessen your intake of processed foods -- that's good advice at any age.

Not all fats are bad

You may think that you cannot eat fats since they are rich in calories. However, healthy fats can satisfy your hunger pangs for longer. Not only that, you need healthy fats for optimal brain and lung function, heart health, cell support, and your immune system.

To support all of these important systems, don't skip the fat! Just choose the right fats. We're not talking about downing a whole row of Oreos, we're talking about adding extra teaspoons of extra virgin olive oil, avocados, raw seeds, or nuts to your plate.

Avoid trans fats and saturated fats. Instead, go for those rich in omega-3s and unsaturated fats. This choice will keep you healthy, improve your bodily functions, as well as your skin and hair.

Don’t forget to exercise

The best diet for women over 50 would not be complete without exercise.

Exercise is crucial for your overall health. And sure, you want cardio in your life. Things like walking, running, Zumba class, and swimming are great for staying fit and healthy.

You also want to hit the gym or at least do weight-bearing exercises. You can use actual weights, or you can use your body weight. Either way is important for supporting your bones and muscles.

Strive for physical activity every single day for at least 30 minutes. You can do cardio every day and strength train three or four times a week. Doing so will keep you healthy, strong, and feeling great.

The Best Time To Try This Diet Is Now

different dishes in a plates

Image Source: unsplash

No matter your age, taking care of your body is essential. The key to the best diet for women over 50 is to adjust to your body's needs and stay active. And it's always good to take a multivitamin designed for your age group.

If you want to or feel the need to supplement, talk to your doctor. Checking the current nutritional levels in your blood may be a way to spot any deficiencies if any. That way, you don't over-supplement, and you can get all of the nutrients you need to support your healthy life.

Whatever you're trying to achieve with the best diet for women over 50, remember to love your body no matter what. At the end of the day, how you feel about your body will reflect on the outside.

Do you know other diet tips for women over 50? Tell us your ideas in the comments section.

Need A Family Activity? Top 7 Games to Play When Bored

Need A Family Activity? Top 7 Games to Play When Bored

family play games at home

If you're like me, finding the perfect games to play when bored can be daunting. There are so many games to choose from how do you know which one is best?

Well, instead of just searching for games to play when bored, I have a great idea for adding some spark to your search. Plan a family game night!

family game night is an exciting way to spend time with your family and have fun in the process. And it might even become a new family tradition.

It's simple to plan, so quit searching for the best games to play when bored, and have a family game night instead!




Check Price

5 Second Rule

PlayMonster 5 Second Rule Game

Image via Amazon

Betrayal at House on the Hill

Betrayal At House On The Hill

Image via Amazon


codename family game

Image via Amazon

Electronic Hot Potato

Ideal Hot Potato Electronic Musical Passing Game

Image via Amazon

Exploding Kittens Party Pack Game

Exploding Kittens Party Pack Game

Image via Am​​azon

Spot It!

Spot It family game

Image via Am​​azon

Telestrations Family Board Game

USAOPOLY Telestrations Original 8 Player

Image via Am​​azon

What Is a Family Game Night?

Family game night is basically a boredom buster for families. It's a way for families to come together and find new and awesome games to play when bored. But a family game night is also a great way to bond with your family.

Sitting around a table playing board games is what first comes to mind when thinking of family game night, but that's not the only option.

You can have a scavenger hunt outside and play games like flashlight tag or Simon Says. You could even use your cell phone, computer, or video game console to make your family game night a blast.

Or better yet, incorporate them all into your game night schedule.

The Benefits of a Family Game Night

There are many benefits to having a family game night. While your kids might learn beneficial life skills such as teamwork, following rules, and how to be a good loser, the most important benefit is spending quality time with your family.

Some look at family game night as a time to reconnect by banning technology in order to promote conversation instead. But why can't you incorporate both?

Many board games include cell phone apps to enhance the gaming experience. In addition, you can find many games geared towards families to play on a computer or video game consoles.

It's your family game night, so design it the way that works best for your family.

It's Not Too Late to Start a Family Game Night Tradition

family game puzzle

Image via Flickr

While many think family game night is a tradition that can only start when their kids are young, that's not the case.

Family game night can start anytime. In fact, many family game night traditions begin when someone starts looking for games to play when bored. One person gets involved, then someone else joins in, and it goes from there.

Before you know it, the entire family realizes they had so much fun searching for games to play when bored and then actually playing that game that they want to do it again.

And parents and kids aren't the only ones who can participate.

There are many types of family structures today, including single parents with only children as well as extended families that include grandparents or other relatives. Even families with no children can make this tradition their own.

Whatever type of family you have, a family game night is an entertaining way to have fun together.

Family game night is more than just choosing games to play when bored. There are several things to consider to ensure it's a fun time for all!

Age of players

Having children that vary in age can be a challenging factor when planning your fun night. You want to make sure everyone has a good time, but a game your teenager thinks is a blast might be too advanced for his 7-year-old sister.

An excellent way to solve this is to alternate games. Maybe for the first hour, your teenager picks a game. Then the next hour your 7-year-old picks one.

The goal of a successful and fun game night is making sure everyone has fun and choosing age-appropriate games to play when bored is key.

Number of players

How many people are playing is an important consideration when choosing games to play when bored. Some games can be played with only two people, while others can accommodate a larger group.

So be sure to pick a game that fits the crowd.

Game length

Do you have an hour to spend, two hours, or the whole evening? Make sure you pick games that you can play within the time frame you've allotted.

Should you serve food?

Family game night is a party, why wouldn't you have food? You can be as elaborate or as simple as you please. Finger foods work well. So does pizza.

So when you're choosing games to play when bored, take time to plan a yummy menu, too.

How often should you have a family game night?

It all depends on what works best for your family. Some families make it a weekly event. Others have it only once a month.

The important thing is to make sure it fits in everyone's schedule. And be flexible if a date needs to change. You want it to be fun, not feel like an obligation.

How to Plan a Family Game Night

Planning a family game night is easy, but there are some basics that need to be figured out before your big night.

Set a day and time

Sometimes pinning down a family member (especially if you have teenagers) might be difficult, but compromise until you find a time that works best for everyone involved.

Choose a game

You can choose classic family game night games like Charades or many other well-known games. But shaking things up a bit and trying something new could turn your game night from a snoozefest into an amazefest.

When choosing your games to play when bored, be sure to consider important factors like player age, game length, and how many people playing.

And there's no harm in picking more than one game to play for the night. As someone once said, variety is the spice of life.

Set the rules

Do you want your family game night to be a technology-free zone? Do you need to change the game's rules to make it easier for younger players? What about cheating?

Set your rules and make sure everyone understands what they are before you start your family game night adventure.

Schedule the next one

If your family had a blast, scheduling the next family game night should be a breeze. If it wasn't as big of a hit as you hoped, find out why and make adjustments for the next one.

Either way, it's important to schedule the next family game night before everyone leaves, especially if you don't have a specific day and time set.

How We Picked the Games

family board games to play when bored

Image via Pixabay

We spent hours scouring the internet for reviews about the perfect game for family game night. And we read both positive and negative user reviews to make sure the game was family appropriate and fun.

While we stuck to reviewing board games, we searched for games you might not have considered before.

In addition, we compared prices and other features to give you an unbiased overview of the best games to play when bored to make your features easier and your family game night a success.

Top 7 Family Game Night Games to Play When Bored

Although we've numbered the products, the list is in no particular order and does not signify a ranking.

5 Second Rule

PlayMonster 5 Second Rule Game

Image via Amazon

Can you name three famous bald people in less than five seconds?

It might sound easy, but when you have people staring at you waiting, and there's a timer ticking down, you'll probably find that 5 Second Rule gives brain freeze a new meaning.

It's a fast-paced game for three or more players that's easy-to-learn and set up. Best of all, each round only takes 15 minutes to play. So if you're looking for quick games to play when bored, this is a great choice.

Basically, you pick a card, start the timer, and have five seconds to answer the question. The game doesn't provide the answers, but we live in a technological age, so checking someone's response is an internet search away.

Although this game is geared for ages 10 and up, there is a 5 Second Rule, Jr. geared for players as young as six. Younger kids might fare better with easier questions like name three superheroes or three things you dip in ketchup.

It has an Amazon rating of 4.6 stars out of 5.0.

Betrayal at House on the Hill

Betrayal At House On The Hill

Image via Amazon

Strategy-based cooperative board games are a great way to teach kids about teamwork. Plus, they usually take longer to play, which makes them one of the best games to play when bored.

Betrayal at House on the Hill is a perfect game for a group of three to six who want to spend a good 60 minutes indulging in mystery.

Geared for ages 12 and up, the game involves exploring a haunted house as a group until one player betrays the group and becomes the villain. When this happens, everyone else must work together as a team to find and defeat the villain.

If they don't, they lose the game, and the villain wins!

The game includes many different house layouts and storylines, so each time you play the game, it's like you're playing it for the first time.

Because it's considered a "horror" game, setting a spooky mood by dimming the lights and playing creepy music could make it a spooktacular family game night experience!

Amazon customers give the game 4.5 stars out of 5.0.


Image via Amazon

Codenames is a team game for ages 10 and up that will quickly become one of your go-to games to play when bored. It's also fast-paced with each round only lasting about 15 minutes.

The object is to make contact with all of your secret agents before other team does. You do this through a spymaster who will give you a one-word clue about one of your agents who is represented by a card on the board.

Then you have to guess which word on the grid the spymaster is hinting at. For example, if your agent is under the card "Hollywood," your spymaster might give you "movies" as a clue. And you have to avoid choosing the wrong card which could be an agent from the other team, an assassin, or an innocent bystander. Whoever finds all their agents first wins.

Although this is a game that plays best with four or more players, there is a two-player version called Codenames Duet which is just as fun.

Amazon customers give it a rating of 4.8 stars out of 5.0.

Electronic Hot Potato

Amazon via Amazon

Remember how much fun you had playing hot potato in pre-school? Well, Electronic Hot Potato is the same deal only the potato and the music are combined together, and you get three chances before you have to sit out.

Two to six people can play this game, and it's perfect for anyone over the age of four. There's no time limit since it varies by how many players there are.

If there's one game to beat all the games to play when bored, this one is it!

Customers on Amazon give it a rating of 4.2 stars out of 5.0.

Exploding Kittens Party Pack Game

Exploding Kittens Party Pack Game

Amazon via Amazon

Exploding Kittens Party Pack Game is a silly card game for 2 to 10 players ages 7 and up. It's lightning-fast only taking about 15 to 20 minutes to play each round.

And it's super simple. You take turns drawing cards from a face-down pile on the table. If you draw a kitten, you explode, which basically means you're dead and out of the game.

There are many other strategies to the game and ways to save yourself from destruction, so think of this as an alternate timeline version of UNO. But more thrilling!

Amazon customers gave it a rating of 4.7 stars out of 5.0.

Spot It!

Spot It family game

Amazon via Amazon

If you love a game that offers many variations of gameplay, Spot It! is right up your alley. The game design is for 2 to 8 players ages 7 and up, and each round takes less than 10 minutes.

The concept is simple. Spot the image that matches on two cards before everyone else does. But it's more challenging than you'd think because for any two cards in the deck only one item will match.

Sounds fun, huh? And with five different ways to play, it's a must-have for your list of games to play when bored.

It has an Amazon rating of 4.9 stars out of 5.0.

Telestrations Family Board Game

Image via Amazon

How many games to play when bored do you have in your closet? If Telestrations Family Board Game isn't one of them, it's time to add it now!

This is a visual version of the telephone game. You know, the one where you whisper the word to see how much it changed by the time it gets to the end of the line.

Well here, you get a sketchbook and the first person picks a word and has 60 seconds to draw a picture of it. The book is passed to the next player who writes down what he thinks the word is. It continues until everybody guesses a word, and the original word is revealed.

It's a hilarious game for two to eight players ages six and up so even the little ones can play. And it only takes about 30 minutes to get through each round.

There is a party pack version that allows for up to 12 players, which is ideal if you want to include extended family or friends.

Amazon rated it 4.8 out of 5.0 stars.

Get Ready to Have Fun

Gathering the family for a night is a fun and easy way to bond. Plus there are so many great games to play when bored, you might have a tough time choosing only one.

So the next time you're trying to figure out what do do with the family, considering having a family night. It's a tradition that will create memories to last a lifetime.

Have you ever had a family game night? What's your favorite game? Let us know below!

Featured Image via Flickr