As women enter their 50s and beyond, their bodies undergo significant changes, especially during menopause. A dietitian revealed two major dietary mistakes women often make, leading to weight gain and health problems.
Upon reaching age 50 and above, women experience major bodily changes, particularly entering menopause, which directly affects metabolism, muscle mass, and hormone levels. Thailand has fully transitioned into an aging society, increasing focus on the health care of women over 50. However, many still maintain improper eating habits that not only cause easy weight gain but also harm long-term health.
According to professional dietitians reported on the well-known international website Parade, two major dietary mistakes frequently made by women over 50 affect weight control and overall health as follows.
Many women reduce food intake with age to control weight, but this causes insufficient protein consumption. Protein plays a crucial role in repairing wear and tear, building muscle, supporting the immune system, promoting satiety, controlling blood pressure, and reducing type 2 diabetes risk.
Jordan Hill, a professional dietitian from Top Nutrition Coaching, explained that most women underestimate their required protein intake. In reality, women over 50 need at least 1.0–1.2 grams of protein per kilogram of body weight daily, with about 25–30 grams per meal. Adequate protein helps maintain muscle mass density with age, and combined with calcium and vitamin D, supports bone density preservation.
Avery Zenker, another dietitian, noted that during menopause, women are more prone to insulin resistance, impairing blood sugar management, leading to high blood sugar and diabetes. Sufficient protein intake slows carbohydrate absorption, stabilizing insulin and blood sugar levels.
The second mistake is insufficient fiber intake. Fiber acts like a buffer in the bloodstream by slowing sugar absorption, preventing rapid spikes and drops in blood sugar. These sugar fluctuations cause irritability, brain fog, daytime fatigue, and cravings for sugar or high-fat foods.
Avery Zenker added that fiber is a critical nutrient to emphasize before and after menopause as it combats multiple risk factors such as obesity, fatty liver, irregular bowel movements, and high cholesterol, while also aiding weight control through satiety signaling.
Elizabeth Ward, a dietitian and nutrition expert, warned that many women blame carbohydrates or starch for weight gain and drastically cut them out. However, completely eliminating carbohydrates prevents adequate fiber intake.
She stated that women at this age need at least 25 grams of fiber daily and recommended choosing complex carbohydrates like whole grains, legumes, lentils, vegetables, and fruits. These choices promote longer satiety and reduce risks of heart disease, type 2 diabetes, and colon cancer.
Beyond protein and fiber deficiencies, daily eating habits are crucial. Dietitians have found many women over 50 fall into a dangerous cycle: drinking only coffee and toast in the morning, having a small salad lacking protein and fiber for lunch, leading to intense hunger by mid-afternoon and overeating a heavy dinner followed by snacks before bed.
To address this, experts recommend redistributing meals by halving dinner portions and increasing nutrient-rich foods at breakfast and lunch, such as whole grain cereal with fruit in the morning or protein-rich sandwiches at lunch.
Additionally, fresh fruit should not be skipped, as it provides excellent vitamins, minerals, and antioxidants. Regular fruit consumption helps reduce menopausal side effects, with fruit fiber slowing natural sugar absorption, preventing negative effects on blood sugar levels that many fear.
Source:Parade