3 diet changes women over 50 should make right now: Your bo..

3 diet changes women over 50 should make right now: Your body changes as you age, so your diet needs to change, too. These tips can help ensure you're getting the nutrients you need. 1. Calcium for bone health Osteoporosis gets a fair amount of attention, and most older women understand that the risk of developing this bone disease increases with age. In fact, 1 in 3 women over 50 is at risk of a bone break caused by osteoporosis. Osteoporosis affects men, too, but not at such high rates. "We absorb less calcium as we age, and some women's ability to tolerate dairy — the best sources of calcium — also decreases as they get older," Ewoldt says. "Dark leafy greens and calcium-fortified orange juice are other good sources." Women over 50 need 1,200 milligrams of calcium daily. Use the Nutrition Facts label on food products to keep track of your intake. 2. Protein for healthy muscle mass Older women tend to sit more, exercise less. That compounds a natural aging process called sarcopenia, which is the loss of muscle mass. By the time women near 80 years, they may have lost as much as half of their skeletal muscle mass. Eating enough protein reduces the impact of that muscle wasting. "Healthy plant-based diets that don't include meat, a major source of protein, can still provide plenty of protein if you make savvy choices," says Ewoldt. He recommends choosing more soy, quinoa, eggs, dairy, nuts, seeds and beans. Your protein needs depend on how much you weigh. For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh 140 pounds, for instance, you would need at least 63 grams of protein a day. 3. Vitamin B-12 for brain function Ewoldt says that as women age, they absorb fewer nutrients from their food. One key nutrient they may not be absorbing enough of is vitamin B-12, which is essential for maintaining both healthy red blo0d cells and brain function. "The best sources of vitamin B-12 are eggs, milk, lean meats, fish and fortified foods like cereals and grains," says Ewoldt. "Vegans, in particular, will need to choose more fortified foods, but even elderly people who eat all foods may have difficulty absorbing enough vitamin B-12."