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For 50-year-old women diet

At this age it is important to eat the healthy and balanced food to prevent obesity and excess weight. 50-year-old women who practice this diet look better and feel better. But the most important – the diet allows to support weight without hesitation.

Diet bases
In a basis – the choice of products according to the necessary caloric content and nutritional value.

For maintenance of healthy weight the daily diet of 50-year-old women has to have caloric content from 1800 to 2200 kcal (it agrees with Dietary recommendations for Americans which work since 2010). 1800 kcal – at a sedentary life, 2200 kcal – at active life and sports activities.

To lose weight, 50-year-old women have to reduce caloric content:
- Weighing less than 75 kg caloric content has to be from 1000 to 1200 kcal.
- Weighing more than 75 kg caloric content is from 1200 to 1600 kcal a day.

Selection of products
Recommendations for the caloric content of 2000 kcal a day.

Proteins
Women at the age of 50 years need at least 46 grams of protein a day, at the same time protein is necessary dietary, and it: low-fat meat, bird, fish, egg, nuts, seeds, bean, soy, tofu, oils. The American nutritionists recommend 5.5 ounces of proteinaceous food a day. At the same time 1 ounce is:
- 1 ounce (28 g) of meat or fish
- 1 egg
- 1.5 egg whites
- floor of ounce of seeds or nuts
- quarter of a cup bean, tofu
- 1 tablespoons of peanut butter
- 2 tablespoons of hummus

Dairy products
Dairy products are rich with protein, but allocate them in separate group because they contain a lot of calcium, and it is an important nutritious element for 50-year-old women. Recommendations about the volume of dairy products in day – 3 cups of dairy products. 1 cup is:
- 1 glass of low-fat milk or kefir
- 1.5 ounces of hard cheese (cheddar or Swiss)
- 2 glasses of low-fat cottage cheese
- 1 glass of the soy milk enriched with calcium.

Fruit and vegetables
It is the third important component of food 50-year-old as a large amount of cellulose helps to prevent locks and to lose weight. The dietary recommendations of the American nutritionists for 50-year-old women are made by 2 cups of fruit and 2.5 cups of vegetables a day. The most various vegetables, including green, red and orange vegetables, beans, peas and also starchy vegetables, such as corn and potatoes are necessary.



Grain
6 ounces of grain a day are necessary. 1 ounce is:
- 1 – 1.5 glasses of boiled rice
- 1 – 1.5 glasses of pasta
- 1 – 1.5 glasses of porridge
- 1 glass of grain
- 1 slice of bread

Oils
6 teaspoons of oil a day are recommended. 1 spoon is:
- 1 tsps of vegetable oil
- 1 tablespoons of the Italian gas station for salad
- third of ounce of nuts
- 1.5 tsps of peanut butter.

Healthy nutrition at a menopause
One of the basic rules of a diet for 50-year-old women is a sufficient variety of products which allows to receive all necessary nutrients. And surely in enough there have to be a calcium and iron that often is absent in the majority of female diets. Other recommendations about selection to a diet are as follows:

- Enough calcium is reached by obligatory presence of dairy products at a diet. Daily it has to be from 2 to 4 portions of the dairy products and products rich with calcium: dairy products, fish with bones (for example, sardines and a tinned salmon), broccoli, bean. In day of calcium it is necessary – 1200 mg.

- In day not less than 3 portions of the products rich with iron are necessary. Iron contains in fast red meat, a bird, fish, eggs, green sheet vegetables, nuts, the enriched grain products. For elderly the standard daily rate of iron is 8 mg a day.

- Celluloses has to be present 21 g a day. Products with the high content of cellulose: whole-grain bread, grain, pasta, rice, fresh fruit and vegetables.

- There is as much as possible fruit and vegetables, at least 1.5 cups of fruit and 2 cups of vegetables daily.

- Drink a lot of water. 8 glasses a day – daily need of the adult healthy person.

- Do not miss meals. If it is necessary to lose weight – reduce the size of portions, and the main thing eat less products with the high content of fat.

- Fats have to make from 25 to 35% of total number of calories. Saturated fats – 75% and less. Saturated fats increase cholesterol level, and it increases risk of development of cardiovascular diseases. Saturated fats contain in fat meat, whole milk, ice cream, cheeses. It is necessary to limit amount of cholesterol to 300 mg and less in day. Trans-fats should be excluded as much as possible. They contain in vegetable oils, many bakery products, margarine. Trans-fats raise cholesterol level.

- Sugar and salt – in moderate quantities. Too large amount of sodium is connected with growth of blood pressure. Exclude smoked products and dried salty from a diet.

- Limit alcohol to 1 drink a day.



Products which will remove menopause symptoms

Some vegetable products have as a part of an izoflavona (vegetable estrogen) which works in an organism as a weak form of estrogen. For this reason, soy can help to facilitate menopause symptoms. Some of vegetable products can help to reduce the level of cholesterol and are offered for simplification of inflows and night sweat. Izoflavona can be found in such products as tofu and soy milk.

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