Nutrition experts said the foods eaten at this stage of life play a key role in maintaining energy levels, preventing chronic conditions, and supporting healthy ageing.
A balanced diet that includes essential nutrients such as calcium, protein, fibre, and healthy fats, they note, can help reduce the risk of osteoporosis, heart disease, and muscle loss, which are more common with ageing. They also stress that consistency in eating habits, proper hydration, and portion control are important for long-term health.
In an interview with Guardian Life, a nutrition and dietetics specialist based in Bristol, United Kingdom, Etim Anthony Goodness, said healthy ageing for women depends largely on balanced and nutrient-rich diets.
She said, “For women over 50, a healthy ageing meal plan should focus on nutrient-dense, balanced meals that support hormonal changes, bone health, and overall vitality.”
Etim explained that women in this age group should prioritise calcium and vitamin D-rich foods such as dairy products and leafy vegetables to strengthen bones and reduce the risk of osteoporosis.
She added that lean proteins, including fish, eggs, beans, and poultry, are important for maintaining muscle mass, while fruits and vegetables provide fibre and antioxidants that support digestion and reduce disease risk.
According to her, whole grains should replace refined carbohydrates to maintain stable energy levels and support heart health, while healthy fats from nuts, seeds, and oils should be included in moderate amounts.
She also stressed the importance of proper hydration and reducing the intake of salt, sugar, and highly processed foods.
“Consistency, portion control, and combining good nutrition with regular physical activity are very essential for healthy ageing for women over 50,” she said.
Also speaking, clinical nutritionist and digital health creator, Odukoya Fiyinfoluwa, said that for women over 50 living with diabetes, the focus should be on steady blood sugar control and preserving muscle mass.
“Build your meals around high-fibre carbohydrates such as vegetables, whole grains, and legumes, and pair them with lean protein like fish, eggs, poultry, or plant proteins. This slows glucose absorption and reduces spikes. Aim for regular meal timing instead of skipping meals, and keep portions consistent. Limit refined carbohydrates, sugary drinks, and highly processed foods, as they cause rapid increases in blood sugar.
“Also, include healthy fats from sources like nuts, seeds, and vegetable oils to support heart health, which is especially important in this age group,” he added.
To guide women, Etim provided a sample meal structure using Nigerian foods.
7-day healthy ageing meal plan
Day 1
Breakfast: Oatmeal with sliced bananas and a sprinkle of groundnuts
Lunch: Rice with grilled fish and steamed vegetables
Dinner: Vegetable soup (ugu) with a small portion of swallow (wheat or oat)
Snack: Pawpaw slices
Day 2
Breakfast: Pap (ogi) with moin moin
Lunch: Ofada rice with ayamase (moderate oil) and boiled eggs
Dinner: Okra soup with fish and a small portion of amala
Snack: Coconut pieces
Day 3
Breakfast: Whole wheat bread with avocado and boiled eggs
Lunch: Beans porridge with vegetables
Dinner: Grilled chicken with sautéed greens
Snack: Apple or orange
Day 4
Breakfast: Smoothie (spinach, banana, yoghurt)
Lunch: Yam porridge with vegetables
Dinner: Light pepper soup (fish or chicken)
Snack: Handful of nuts
Day 5
Breakfast: Scrambled eggs with vegetables and whole wheat toast
Lunch: Jollof rice (low oil) with grilled fish and salad
Dinner: Egusi soup (light oil) with a small portion of swallow
Snack: Garden eggs
Day 6
Breakfast: Oats with milk and sliced fruits
Lunch: Brown rice with grilled chicken and vegetables
Dinner: Ogbono soup with fish and a small portion of oat swallow
Snack: Banana
Day 7
Breakfast: Boiled yam with egg sauce
Lunch: Beans and corn (adalu) with vegetables
Dinner: Light vegetable soup with grilled fish
Snack: Watermelon
Etim noted that portion control is essential across all meals, adding that balanced portions help prevent both nutrient deficiency and excessive weight gain.
