Healthy eating tips for women over 35

Healthy eating tips for women over 35

Women over 35 have unique metabolic needs, so you’ll need to be equipped with healthy eating tips to ensure you stay healthy and feel great. To make it easy for you, I’ve put together the best healthy eating tips for women over 35 that can make you feel younger and live longer. 

The first dietary change you’ll to make if you want to eat healthy is to avoid grab-and-go choices. Such foods contain empty calories and have zero nutritional value.

Eat more iron-rich foods

The levels of iron in women start to go down with age. Therefore, it’s important to eat more iron-rich foods.  Iron promotes good health and helps to boost energy levels in women over 35. Having adequate amounts of iron in the body boosts gastrointestinal processes, improves immune system and helps to regulate body temperature.  Some of the foods that provide iron include dark green leafy vegetables, baked potatoes, iron-rich cereals, fortified cereals and white meat. Plant-based sources of iron are recommended for women over 35 as they are easily absorbed by the body. So it’s advisable to eat things like strawberries, spinach salad, lentil soup, and mandarin oranges.

Eat more whole grains                                                                    

Women over 35 should eat enough whole grains to stay energized, reduce stress, and optimize the functioning of the digestive system. Typically, our energy levels tend to reduce with age; hence it’s essential to eat more energizing foods to provide the body with the energy it needs. The best whole grains for women over 35 include oatmeal, barley, quinoa, brown rice, and bulgur. Whole grains also contain folic acid, which helps to lower cholesterol levels, leading to a lower risk of heart disease which rises with age.     

Include fiber

When a woman hits their thirties, a high-fiber diet becomes essential to controlling blood sugar levels and achieving healthy weight. High fiber foods will also help to control blood sugar levels and normalize bowel movements to prevent constipation. Some of the high-fiber foods for women over 35 include fruits, vegetables, legumes, nuts, breads and grains.  You’ll need to drink plenty of water to move fiber through the digestive system.

Eat more soy

Soy is very important for women especially those aged 35 and above due to its estrogenic properties. Along with helping to increase levels of estrogen in women, soy foods alleviate most heath concerns in women such as hot flashes, breast cancer, and heart disease. Therefore, it’s advisable to include soy foods such as soy milk, soy nuts, and tofu in your diet. 


Drink 8 glasses of water daily

This should be obvious but it’s worth mentioning. Dry skin is a common issue that women experience with age. Drinking enough water will help to keep the skin moisturized and decrease bloating

Women over 35 are at a greater risk of developing osteoporosis, especially those who do not eat enough calcium-rich foods.  Moreover, calcium deficiency may lead to sleep difficulties and mood problems, all of which can cause weight gain. Consider eating foods such as seafood, legumes, tofu, and dried fruit on a regular basis for healthy bones and teeth, better heart health, and proper functioning of the nervous system.

Now that you have the healthy eating tips for women over 35, it’s time you put them into action. Start small and make more dietary changes with time. You can greatly boost your healthy eating routine with essential kitchen tools.  Visit and discover an incredible selection of essential kitchen tools.