Nourish Your 40s: Essential Food Tips For Women

Nourish Your 40s: Essential Food Tips For Women

Did you know that your diet can significantly impact your energy levels and your overall health? Many of us women over 40 may find that maintaining a healthy diet becomes more challenging. With so much conflicting information out there, it's no wonder as its hard to know what to believe.

Understanding what constitutes a healthy diet is crucial as it can help us to feel more energetic, help to maintain a healthy weight, and support our overall well-being. I remember feeling overwhelmed by all the diet advice out there. But through learning I have discovered some essential guidelines that have made a huge difference in my own life.

In this blog post, I'll break down the essentials of a healthy diet for women over 40, and give tips on how to feel energetic and healthy during this life stage transition.

The Importance of Nutritional Balance

As we age our metabolism slows down, and hormonal changes can alter our body composition. Weight gain can become an increasing struggle which makes it vital to understand how a healthy diet supports our bodies as we age. You've probably heard a lot misinformation about keto, fasting, and cutting out entire food groups. You may also have heard that someone lost 25 lbs in one week doing the keto diet. However, you wont be hearing any of that here as we will not be doing any of that.

Our diets should include a large variety of all the food groups, as they are essential to provide us with a full range of vitamins and minerals that will support our bodies as they age. A well balanced diet should include:

• Fruits and Vegetables: Fill half your plate with vibrant, nutrient dense fruits and vegetables. These are full of fibre, antioxidants, and vitamins, and can reduce common health issues. Studies show that diets high in fruits and vegetables can help to reduce the risk of chronic disease.

• Whole Grains: Whole grain bread, brown rice, and quinoa are much better choices than refined grains such as white rice and white bread. Whole grains are an amazing source of fibre, which helps us digest food and control hunger. A simple switch from white rice to brown rice can increase your fibre intake by up to 50%.

• Healthy Proteins: Protein sources such as fish, chicken, nuts, and legumes are fantastic additions to a healthy balanced diet. Studies have shown that women may lose up to 5% of muscle mass per decade after the age of 30, so making sure you have adequate protein intakes can help maintain our muscle strength, which will support us for the decades to come.

• Healthy Fats: Avocados, my personal favourite, fatty fish, and olive oil are all healthy fats that you can incorporate into your meals. These types of fats are not bad for you in moderation and support our heart health and brain function. Studies have shown that omega 3 fatty acids can lower the chances of cognitive decline by a significant amount.

Fill up on fresh fruits and vegetables

Understanding Calorie Needs

Calorie needs change after the age of 40 and we need to focus on a more nutrient dense diet rather than just calorie counting. Choose foods from the lists above and fill your plate with vibrant fruits and vegetables. Portion sizes will still need to be considered and it may be beneficial to measure your foods or use smaller plates, which can also help control servings. Paying attention to hunger signals, such as feeling physically hungry rather than emotionally hungry, can also lead to healthier eating habits.

The Role of Calcium and Vitamin D

Bone health is a major concern as we age, especially after menopause. Calcium and vitamin D are essential in supporting bone density. To increase your intakes and support bone density and prevent osteoporosis, include foods rich in calcium, such as:

• Dairy products such as cheese or yogurt

• Green leafy vegetables like kale or romaine lettuce

• Fortified foods such as almond milk and orange juice

Consider safe sun exposure for vitamin D and look into supplements. Current UK guidelines suggest that we should all be supplementing between October and March because the UK doesn't get as much sun as our European counterparts, especially in the winter months.

Staying Hydrated

I have written a full blog post on the benefits of hydration, so I won’t go too in depth here. You can have a look at that post if you're interested. However, recommended hydration levels for women over 40 are usually suggested to be around 8-10 cups or about 2 litres per day. You may need more depending on your lifestyle and activity levels. Hydration is essential for maintaining energy and all bodily functions. You are not required to drink just water though, you can also include herbal teas and water rich fruits and vegetables.

The Benefits of Fibre

Fibre has an essential role in our digestive health and weight management as we age. Many digestive problems become more common, making it important to consume fibre rich foods. You should be aiming to include a variety in your diet. Some sources are:

• Lentils and beans

• Whole grains such as oats or whole grain rice

• Fruits and berries

• Vegetables such as broccoli and Brussels sprouts

Making Healthy Food Choices

When you go to do your food shopping, do not go when you are hungry. This is a recipe for disaster and will have you grabbing sugary laden snacks by the handful. Instead, make sure you've eaten and write a list. Focus on fresh produce, meats, and dairy products. Try to choose whole foods over processed foods whenever possible. This should keep you on track to a healthier, more satisfying way of eating.

To Recap

Maintaining a healthy diet after 40 is paramount to your health and longevity. By focusing on a balanced diet, being mindful of your portion sizes, and staying hydrated, you can significantly impact your overall well being. Remember, it's not about unsustainable restrictive diets or cutting out entire food groups, it's about nourishing your body with a variety of nutrient dense foods that support your health as you age.

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You can also download my FREE eBook, The Reset Guide, for more in depth insights and tips.

Wishing you a happy and healthy week

Joanna xx