Nutrition and healthy food: 3 dietary changes that women over 50 should make right now

The body changes as it ages, so your diet also needs to change. These tips can help make sure you're getting the nutrients you need.

You are what you eat, right? For women over 50, eating the right foods is even more important to avoid health problems.
Women over 50 should focus on three important nutrients to combat the most common changes caused by aging.

1. Calcium for bone health:
Osteoporosis receives a lot of attention, and most older women understand that the risk of this bone disease increases with age. In fact, 1 in 3 women over 50 is at risk for a bone fracture caused by osteoporosis. Osteoporosis also affects men, but not at such high rates.

We absorb less calcium as we age, and the ability of some women to tolerate dairy, the best source of calcium, also decreases as they age. Leafy green vegetables and calcium-fortified orange juice are other good sources.

Women over 50 need 1,200 milligrams of calcium per day. Use the Nutrition Facts label on food products to keep track of your consumption.

2. Protein for healthy muscle mass:
Older women tend to sit longer and exercise less. That exacerbates a natural aging process called sarcopenia, which is the loss of muscle mass. By the time women approach 80, they may have lost up to half of their skeletal muscle mass. Eating enough protein reduces the impact of muscle wasting.

Healthy plant-based diets that don't include meat, an important source of protein, can provide plenty of protein if you make smart choices.Recommendation for choosing to consume more soy, quinoa, eggs, dairy, nuts, seeds and beans.

Your protein needs depend on your weight. For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh140 pounds (63 kg), for example, you would need at least 63 grams of protein a day.

3. Vitamin B12 for brain function:
As women age, they absorb fewer nutrients from their food. A key nutrient that they may not be absorbing enough of is vitamin B12, which is essential for keeping both red blood cells and brain function healthy.

The best sources of vitamin B12 are eggs, milk, lean meats, fish, and fortified foods like cereals and grains. Vegans in particular will need to choose more fortified foods, but even the elderly who eat all foods may have a hard time absorbing enough vitamin B12.

While the recommended daily intake of vitamin B12 for women over 50 is 2.4 micrograms a day, you speak to your doctor to see if you also need a supplement.

Three tips to help women over 50 get the nutrition they need.

• Make whole foods the base of your diet. Focusing on whole grains, fruits and vegetables will help avoid many of the common problems that come with age.

• Drink Before You Are Thirsty The way your body detects thirst changes as you age. Make sure you drink plenty of water, even if you are not thirsty. Bring a bottle of water and drink a glass with each meal.

• Make a date with food. (And respect it). Some people create concrete plans that set out exactly how they will get the key nutrients. "Write the plan on a calendar. By simply making an 'appointment' with that apple, you are more likely to eat it."