A woman’s nutritional requirements are slightly different from a man’s. Their requirements keep changing at different stages – onset of menstruation, pregnancy and menopause. In this phase women tend to lose more calcium and bone density making them prone to the effects of osteoporosis. At this age, one should have plenty of plant based foods like salads and vegetables, cow’s milk and buttermilk. In addition to a balanced diet plan, they should also have some essential fats in the form of nuts and seeds. It is also advisable to completely avoid fried foods, caffeine and alcohol. As women get older, a healthy balance of nutrition and exercise helps maintain vitality and enables women to deal with age-specific health issues.