{"id":102373,"date":"2025-07-29T15:19:11","date_gmt":"2025-07-29T15:19:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/102373\/"},"modified":"2025-07-29T15:19:11","modified_gmt":"2025-07-29T15:19:11","slug":"5-mediterranean-foods-women-after-50-should-eat-every-week","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/102373\/","title":{"rendered":"5 Mediterranean Foods Women After 50 Should Eat Every Week"},"content":{"rendered":"<ul>\n<li>The Mediterranean diet helps support healthy aging and longevity.<\/li>\n<li>Top foods dietitians recommend include leafy greens, low-fat dairy, beans, nuts and fish.<\/li>\n<li>Women over 50 should eat plenty of calcium, vitamin D, protein, fiber and omega-3 fats.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For women over 50 looking to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8055902\/healthy-habits-to-help-you-live-longer\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">support long-term health and longevity<\/a>, the Mediterranean diet offers a delicious, sustainable way of eating based on whole, nutrient-dense foods. \u201cI can say from both personal and professional experience that what we eat in our 50s\u2014and beyond\u2014matters more than ever. These are the years when we start to feel the effects of hormonal shifts, bone loss and changes in muscle mass and metabolism,\u201d says <a href=\"https:\/\/www.lizshealthytable.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Liz Weiss, RDN<\/a>. She emphasizes the importance of not just living longer, but living better, which includes feeling strong, sharp and energized throughout the years.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fortunately, the Mediterranean diet has been linked to a longer, healthier life. It centers around\u00a0minimally-processed plants, healthy fats and plenty of fiber. Continue reading to learn the five Mediterranean staples that dietitians recommend for women over 50.\n<\/p>\n<p>  1. Leafy Greens  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Leafy greens\u2014such as spinach, kale, arugula, lettuce and chard\u2014are powerful foods for brain and heart health. \u201cThe MIND Diet, which combines the Mediterranean and DASH eating patterns, ranks leafy greens as one of its top food groups for cognitive protection,\u201d says Weiss. She points to a 2018 study showing that older adults who ate 1\u20132 servings of leafy greens daily experienced slower cognitive decline\u2014equivalent to being 11 years younger than those who rarely ate them. The authors credit the brain-supporting benefits of leafy greens to their rich nutritional profile, including a wide range of vitamins, minerals and antioxidants.\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/realnutritionnyc.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Amy Shapiro, MS, RD<\/a>, adds, \u201crich in calcium, vitamin K, magnesium and antioxidants, leafy greens are important for maintaining bone strength and reducing inflammation.\u201d\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fortunately, leafy greens are easy to add to your diet. Weiss recommends <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/recipe\/7899673\/kale-spinach-smoothie\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">blending baby spinach into smoothies<\/a>, adding arugula to sandwiches and grain bowls and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/recipe\/8037286\/super-green-pasta\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">making pesto with kale<\/a> for a flavorful topping on fish or pasta. Shapiro suggests saut\u00e9ing greens with garlic and lemon for a quick side dish, or using them as the base for any salad or adding to soups, omelets and grain bowls.\u00a0\u00a0\n<\/p>\n<p>  2. Beans\u00a0  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beans are a cornerstone of the Mediterranean diet and offer many health benefits\u2014such as <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7939797\/the-top-mediterranean-foods-for-better-blood-sugars\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">better blood sugar regulation<\/a>, a healthier gut and heart and increased longevity\u2014thanks to their rich fiber and nutrient content. In societies like the Blue Zones\u2014five regions around the world, including parts of the Mediterranean, where people often live past 100\u2014beans are a daily staple, adds Weiss. \u201cThese humble pulses are packed with plant-based protein, iron, potassium and fiber, which helps to reduce LDL cholesterol and supports digestive regularity,\u201d she says.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beans are also an excellent way to boost fiber intake\u2014something most people fall short on. Their fiber supports a healthy gut and keeps blood sugar steady. Because they\u2019re digested slowly, beans produce a lower glycemic response and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-to-reduce-insulin-resistance-for-better-blood-sugar-8750433\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">improve insulin sensitivity<\/a>. The fiber and protein in beans make them especially filling, which can support weight maintenance. Shapiro emphasizes the importance of getting enough of both, as digestion and muscle health become more important with age.\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> To add more beans to your diet, try canned varieties\u2014they\u2019re versatile, budget-friendly and convenient. Weiss recommends draining and rinsing canned beans to reduce sodium by up to 40%, making them a quick and heart-smart option. \u201cAdd chickpeas to grain bowls or salads, stir black beans into soups or tacos or puree white beans into dips and sauces for extra creaminess and nutrition,\u201d she says.\u00a0\n<\/p>\n<p>  3. Cottage Cheese or Low-Fat Strained (Greek-Style) Yogurt  <\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cNearly half of women over 50 have some form of low bone mass,\u201d says Weiss. After menopause, declining estrogen levels can accelerate bone loss, increasing the risk of osteoporosis\u2014a condition where bones become weaker and more prone to fractures.\n<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> To support bone health, both Weiss and Shapiro recommend foods that offer a combination of calcium and protein, which are key components of strong, healthy bones. Two excellent low-fat options within the Mediterranean diet are strained (Greek-style) yogurt and cottage cheese. For example, one cup of Greek yogurt offers about 20 grams of protein and 220 mg of calcium, while one cup of cottage cheese provides 24 grams of protein and 227 mg of calcium.\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Shapiro enjoys <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-high-protein-upgrade-for-your-morning-toast-11681776\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">cottage cheese on toast<\/a> with sliced tomatoes and fresh pepper, with berries and nuts or as a substitute for sour cream or mayo in recipes. Weiss suggests using strained (Greek-style) yogurt or cottage cheese in smoothies, as a base for savory dips or in breakfast parfaits.<\/p>\n<p>  4. Nuts\u00a0  <\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Another Mediterranean staple, nuts are valued for their rich flavor and impressive nutrient profile, making them a delicious and healthy addition to your diet. \u201cNuts offer healthy fats, fiber and plant-based protein,\u201d says Weiss. \u201cThey also provide vitamin E (a potent antioxidant linked to cognitive health), magnesium (important for bone health), and, in the case of walnuts, plant-based omega-3 fats,\u201d says Weiss.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beyond their nutrient content, nuts can also support weight management\u2014a common challenge with age. In fact, one study found that higher nut consumption was associated with lower body fat, likely due to increased satiety.\n<\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> However, given their high-calorie content, it\u2019s important not to overdo it. Weiss recommends consuming a small handful (around one ounce) of nuts daily. \u201cSprinkle them onto leafy green salads, stir into cooked oatmeal, or finely chop and mix with breadcrumbs to create a crisp, flavorful coating for baked chicken or fish. Toasting them first really enhances flavor,\u201d she says.\n<\/p>\n<p>  5. Fatty Fish  <\/p>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fatty fish, a major star of the Mediterranean diet, can reduce your risk of cognitive decline and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7920294\/foods-to-eat-every-day-for-brain-health\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">support brain health<\/a>. Fatty fish are a top source of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-with-as-many-omega-3s-as-salmon-11681920\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">omega-3 fatty acids<\/a>, especially EPA and DHA. These fats are \u201clinked to better brain function, reduced inflammation and lower risk of cardiovascular disease,\u201d says Weiss. However, \u201cwomen do not get enough omega-3s,\u201d Shapiro adds, emphasizing the need to make these fats a regular part of the diet. That\u2019s why Weiss recommends that women include SMASH fish\u2014salmon, mackerel, anchovies, sardines and herring\u2014at least twice a week to help meet their omega-3 needs.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThey also provide vitamin D, which is crucial for calcium absorption,\u201d Shapiro adds. Together, these nutrients support strong, healthy bones and can be challenging to get through diet. \u00a0\n<\/p>\n<p id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> To add more fatty fish to your diet, visit a local seafood market for the catch of the day or try convenient, budget-friendly canned varieties that are just as nutritious.\n<\/p>\n<p>Mediterranean-Diet Recipes to Try<\/p>\n<p>  Our Expert Take\u00a0  <\/p>\n<p id=\"mntl-sc-block_46-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The Mediterranean diet is a great way for women over 50 to promote long-term health. It includes foods like leafy greens, beans, low-fat dairy, nuts and fish, which provide key nutrients for this stage of life\u2014such as calcium, vitamin D, fiber, protein and omega-3 fatty acids. They\u2019re also accessible and convenient choices.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Shapiro reminds us that, \u201cConsistency in your food choices matters more than perfection. Eating well isn\u2019t about restriction, it\u2019s about making smart, nourishing choices most of the time that fit into your life and support how you want to feel and function every day.\u201d She adds, \u201cDon\u2019t underestimate the power of hydration, regular movement and sleep. These work hand in hand with nutrition to support healthy aging.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"The Mediterranean diet helps support healthy aging and longevity. Top foods dietitians recommend include leafy greens, low-fat dairy,&hellip;\n","protected":false},"author":3,"featured_media":102374,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-102373","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114937198381536166","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=102373"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102373\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/102374"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=102373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=102373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=102373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}