5 Mediterranean Foods Women After 50 Should Eat Every Week

For women over 50 looking to support long-term health and longevity, the Mediterranean diet offers a delicious, sustainable way of eating based on whole, nutrient-dense foods. “I can say from both personal and professional experience that what we eat in our 50s—and beyond—matters more than ever. These are the years when we start to feel the effects of hormonal shifts, bone loss and changes in muscle mass and metabolism,” says Liz Weiss, RDN. She emphasizes the importance of not just living longer, but living better, which includes feeling strong, sharp and energized throughout the years. 

Fortunately, the Mediterranean diet has been linked to a longer, healthier life. It centers around minimally-processed plants, healthy fats and plenty of fiber. Continue reading to learn the five Mediterranean staples that dietitians recommend for women over 50.

1. Leafy Greens

Leafy greens—such as spinach, kale, arugula, lettuce and chard—are powerful foods for brain and heart health. “The MIND Diet, which combines the Mediterranean and DASH eating patterns, ranks leafy greens as one of its top food groups for cognitive protection,” says Weiss. She points to a 2018 study showing that older adults who ate 1–2 servings of leafy greens daily experienced slower cognitive decline—equivalent to being 11 years younger than those who rarely ate them. The authors credit the brain-supporting benefits of leafy greens to their rich nutritional profile, including a wide range of vitamins, minerals and antioxidants.

Amy Shapiro, MS, RD, adds, “rich in calcium, vitamin K, magnesium and antioxidants, leafy greens are important for maintaining bone strength and reducing inflammation.”

Fortunately, leafy greens are easy to add to your diet. Weiss recommends blending baby spinach into smoothies, adding arugula to sandwiches and grain bowls and making pesto with kale for a flavorful topping on fish or pasta. Shapiro suggests sautéing greens with garlic and lemon for a quick side dish, or using them as the base for any salad or adding to soups, omelets and grain bowls.  

2. Beans 

Beans are a cornerstone of the Mediterranean diet and offer many health benefits—such as better blood sugar regulation, a healthier gut and heart and increased longevity—thanks to their rich fiber and nutrient content. In societies like the Blue Zones—five regions around the world, including parts of the Mediterranean, where people often live past 100—beans are a daily staple, adds Weiss. “These humble pulses are packed with plant-based protein, iron, potassium and fiber, which helps to reduce LDL cholesterol and supports digestive regularity,” she says.

Beans are also an excellent way to boost fiber intake—something most people fall short on. Their fiber supports a healthy gut and keeps blood sugar steady. Because they’re digested slowly, beans produce a lower glycemic response and improve insulin sensitivity. The fiber and protein in beans make them especially filling, which can support weight maintenance. Shapiro emphasizes the importance of getting enough of both, as digestion and muscle health become more important with age.

To add more beans to your diet, try canned varieties—they’re versatile, budget-friendly and convenient. Weiss recommends draining and rinsing canned beans to reduce sodium by up to 40%, making them a quick and heart-smart option. “Add chickpeas to grain bowls or salads, stir black beans into soups or tacos or puree white beans into dips and sauces for extra creaminess and nutrition,” she says. 

3. Cottage Cheese or Low-Fat Strained (Greek-Style) Yogurt

“Nearly half of women over 50 have some form of low bone mass,” says Weiss. After menopause, declining estrogen levels can accelerate bone loss, increasing the risk of osteoporosis—a condition where bones become weaker and more prone to fractures.

To support bone health, both Weiss and Shapiro recommend foods that offer a combination of calcium and protein, which are key components of strong, healthy bones. Two excellent low-fat options within the Mediterranean diet are strained (Greek-style) yogurt and cottage cheese. For example, one cup of Greek yogurt offers about 20 grams of protein and 220 mg of calcium, while one cup of cottage cheese provides 24 grams of protein and 227 mg of calcium.

Shapiro enjoys cottage cheese on toast with sliced tomatoes and fresh pepper, with berries and nuts or as a substitute for sour cream or mayo in recipes. Weiss suggests using strained (Greek-style) yogurt or cottage cheese in smoothies, as a base for savory dips or in breakfast parfaits.

4. Nuts 

Another Mediterranean staple, nuts are valued for their rich flavor and impressive nutrient profile, making them a delicious and healthy addition to your diet. “Nuts offer healthy fats, fiber and plant-based protein,” says Weiss. “They also provide vitamin E (a potent antioxidant linked to cognitive health), magnesium (important for bone health), and, in the case of walnuts, plant-based omega-3 fats,” says Weiss. 

Beyond their nutrient content, nuts can also support weight management—a common challenge with age. In fact, one study found that higher nut consumption was associated with lower body fat, likely due to increased satiety.

However, given their high-calorie content, it’s important not to overdo it. Weiss recommends consuming a small handful (around one ounce) of nuts daily. “Sprinkle them onto leafy green salads, stir into cooked oatmeal, or finely chop and mix with breadcrumbs to create a crisp, flavorful coating for baked chicken or fish. Toasting them first really enhances flavor,” she says.

5. Fatty Fish

Fatty fish, a major star of the Mediterranean diet, can reduce your risk of cognitive decline and support brain health. Fatty fish are a top source of omega-3 fatty acids, especially EPA and DHA. These fats are “linked to better brain function, reduced inflammation and lower risk of cardiovascular disease,” says Weiss. However, “women do not get enough omega-3s,” Shapiro adds, emphasizing the need to make these fats a regular part of the diet. That’s why Weiss recommends that women include SMASH fish—salmon, mackerel, anchovies, sardines and herring—at least twice a week to help meet their omega-3 needs. 

“They also provide vitamin D, which is crucial for calcium absorption,” Shapiro adds. Together, these nutrients support strong, healthy bones and can be challenging to get through diet.  

To add more fatty fish to your diet, visit a local seafood market for the catch of the day or try convenient, budget-friendly canned varieties that are just as nutritious.

Our Expert Take 

The Mediterranean diet is a great way for women over 50 to promote long-term health. It includes foods like leafy greens, beans, low-fat dairy, nuts and fish, which provide key nutrients for this stage of life—such as calcium, vitamin D, fiber, protein and omega-3 fatty acids. They’re also accessible and convenient choices. 

Shapiro reminds us that, “Consistency in your food choices matters more than perfection. Eating well isn’t about restriction, it’s about making smart, nourishing choices most of the time that fit into your life and support how you want to feel and function every day.” She adds, “Don’t underestimate the power of hydration, regular movement and sleep. These work hand in hand with nutrition to support healthy aging.”