A healthy diet plan for women over the age of 50 includes meeting daily calorie, fiber and protein requirements, reports the Huffington Post. For overweight or obese women, a diet plan that consists of between 1,000 and 1,600 calories per day is appropriate.
Women over 50 should determine their current caloric intake for weight maintenance and reduce it by 500 to 1,000 calories per day in order to lose 1 to 2 pounds per week, depending on activity level, according to the Huffington Post. A good 1,200-calorie diet plan consists of 4 ounces of grains, 1.5 cups of vegetables, 2.5 cups of dairy products, 1 cup of fruit and 3 ounces of protein. An additional 121 calories can come from high-protein foods, and the plan allows 4 teaspoons of oils.
Fiber is helpful for losing weight, as it helps with satiety for longer periods of time, notes the Huffington Post. Women over the age of 50 should get 21 grams of fiber every day from foods such vegetables, legumes, grains, nuts and seeds. Protein is also helpful for weight loss and for reducing the amount of lean muscle lost with aging. A healthy amount of protein is 0.68 grams per pound of body weight, and individuals can obtain it from eating foods that include eggs, fish, poultry lean meats and dairy products.