Ideal nutrition for women over the age of 50 includes choosing lean proteins; eating foods high in fiber; getting enough calcium and vitamin D; and selecting the right fats, according to WebMD. Menopause triggers hormone changes that make it easier to add fat and shed muscle.
Getting at least three 8-ounce servings of low-fat dairy, or hard cheeses, broccoli and fortified orange juice for people who are lactose intolerant, ensures proper levels of vitamin D and calcium, explains WebMD. If dietary calcium intake is not enough, supplementing between 1,000 and 1,500 milligrams daily is adequate.
Substituting such proteins as skinless chicken, salmon and vegetable protein sources for beef and pork provides needed nutrients without the saturated fats, notes WebMD. Choosing a vegetarian meal several times a week reduces caloric intake while elevating mineral, vitamin and antioxidant consumption.
Fiber is also important for women over the age of 50, states WebMD. Such sources as fresh vegetables and fruits, popcorn, brown rice, oatmeal and whole-grain cereals and pastas are all rich in fiber, aiding the digestion process. Limiting the empty calories that come from sugary dairy products and beverages, as well as other sweets, makes each calorie count as far as nutrition.