5 Daily Food Habits to Simplify Life After 40

Your energy levels may dip, digestion can slow, and maintaining focus might require more effort these days. However, what we eat plays a huge role in how we feel each day. Making simple, consistent food habits can make your life feel easier, boost your vitality, and support overall well-being. Here are five daily food habits that can help you to navigate your life after 40 with more ease and confidence.

1. Prioritise Protein at Every Meal

After the age of 40 our muscle mass naturally declines, which can affect our strength and metabolism. Eating enough protein daily supports muscle maintenance and repair, helps control our appetite and stabilises our blood sugar.

• Aim for lean sources like chicken, turkey, fish, eggs, beans, and low-fat dairy.

• Include a portion of protein with breakfast, lunch, and dinner.

• Snack on protein rich foods such as Greek yogurt, nuts, or cottage cheese.

  
  

For example, try starting your day with scrambled eggs and spinach or a smoothie with protein powder and berries which can set a strong foundation for energy and fullness.

2. Choose Whole, Fibre Rich Foods

Fibre supports digestion, helps to regulate your blood sugar, and promotes heart health. It also keeps you feeling full longer, which can prevent overeating. Current recommendations for women are 30 grams of fibre per day.

• Incorporate whole grains like oats, quinoa, and brown rice.

• Eat plenty and a variety of vegetables and fruits daily.

• Add legumes such as lentils and chickpeas to meals.

  
  

Try swapping white bread for whole grain options or adding a side salad to your lunch. These small changes improve your digestion and keep your energy steady throughout the day.

3. Stay Hydrated with Water and Herbal Teas

Hydration affects your energy levels, skin health, and cognitive function. As we age it’s important to support our bodies and to consciously drink fluids to stay hydrated.

• Drink at least 8 cups of water daily.

• Include herbal teas like green tea, chamomile or peppermint for variety and digestion support.

• Limit all sugary drinks and excessive caffeine, which can dehydrate you.

  
  

Quick tip: Carrying a reusable water bottle and setting reminders can help you stay on track. Herbal teas after your meals can soothe digestion and provide a calming ritual.

4. Limit Processed Foods and Added Sugars

Processed foods and added sugars can cause inflammation, energy crashes, and weight gain, which become more problematic after the age of 40.

• Reduce your intake of packaged snacks, any sugary drinks and fast food.

• Read labels to avoid hidden sugars and unhealthy fats.

• Choose natural sweeteners like honey or fruit when needed.

  
  

For example, replacing a sugary dessert with fresh fruit or nuts can satisfy cravings without the addition of the negative effects on your energy and mood.

5. Practice Mindful Eating and Regular Meal Times

Eating mindfully helps you tune into your hunger and fullness cues. It can help to prevent overeating and improve your digestion. Regular meal times support your metabolism and energy balance.

• Eat without distractions like TV or phones.

• Chew slowly and enjoy each bite.

• Try to eat your meals at consistent times daily.

  
  

This habit encourages better digestion and helps to maintain steady energy levels. For example, sitting down for a relaxing breakfast rather than rushing can improve your mood and focus for the day.

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Wishing you a healthy and happy week

Joanna xx