Essential Foods for Your Body After 40, According to a Dietitian

Maintaining a balanced diet is vital for our overall well-being. However, as we age, the specific nutritional needs can evolve. So, how should our dietary choices adapt as we progress through life?

While infants require specific nutrients for growth, and teenagers need extra calories for development, what changes for those of us in our 40s and 50s?

Dietitian Kiri Pointon-Bell emphasizes that adjusting our eating habits according to our life stages can enhance both longevity and health.

“Proper nutrition is essential for a good quality of life and for aging gracefully,” she says in an interview with Yahoo UK.

“In our younger years, our nutritional focus should be on developing peak bone density and muscle mass. As we enter midlife and naturally start to lose muscle, our focus should shift to maintaining strength and muscle function. In older age, nutrition becomes vital for sustaining or minimizing muscle function decline.”

Regardless of the life stage, Pointon-Bell recommends a well-rounded diet, ideally following the Mediterranean diet. This includes an abundance of fruits and vegetables, legumes, whole grains, healthy fats such as olive oil, and lean proteins like fish and poultry.

Studies indicate that adhering to a Mediterranean diet can enhance longevity while reducing the likelihood of obesity and chronic diseases such as cancer, type 2 diabetes, and heart disease.

What to Eat in Your 40s and 50s

In your 40s and 50s, it becomes crucial to ensure you’re receiving enough of these essential nutrients for long-term health:

• Protein for muscle strength

• Vitamin D for healthy bones and teeth

As we transition into our 40s, a natural decline in muscle mass and strength occurs, known as sarcopenia, along with a reduction in bone mineral density.

“This highlights the importance of ensuring we consume sufficient protein, calcium, and vitamin D to sustain bone density and muscle strength as we age,” notes a representative from the British Dietetic Association.

Incorporating strength training into your exercise routine is also recommended. Engaging in weightlifting or bodyweight exercises like push-ups and lunges helps preserve lean muscle mass, maintain bone density, and boost metabolic rate.

For women, hormonal transformations can also play a significant role during midlife, with menopause generally occurring between the ages of 45 and 55, as indicated by the NHS.

Decreased estrogen levels post-menopause can lead to muscle mass and mineral bone density loss, heightening the risk of coronary heart disease.

Low estrogen may also lead to weight gain. Pointon-Bell explains that changes in body shape can become pronounced due to increased visceral fat accumulated around vital abdominal organs like the liver and pancreas.

“Visceral fat is a known risk factor for type 2 diabetes, heart disease, stroke, and inflammation,” she states. “Therefore, adopting a healthy, balanced diet becomes crucial during perimenopause and post-menopause to prevent excessive weight gain and promote overall health.”

Three Key Nutrients

Protein

Good sources: lean meat, fish, poultry, eggs, legumes, soy products, nuts, tempeh, and tofu.

Protein is essential for muscle and bone growth, repair, and overall energy. As muscle mass starts to wane, the recommended protein intake for adults is 0.75g per kilogram of body weight each day. For instance, that’s approximately 45g for someone weighing 60kg and 55g for someone weighing 75kg.

“If you lead a highly active lifestyle, your protein requirements may be higher,” notes Pointon-Bell. “Active individuals often need at least 1-1.2g of protein per kilogram daily due to greater muscle turnover.”

Calcium

Good sources: dairy products, fortified plant-based milks, calcium-set tofu, and sardines with bones.

Calcium is crucial for developing strong bones and maintaining healthy teeth. It also regulates muscle contractions, including the heartbeat, and is essential for normal blood clotting.

Insufficient calcium intake can result in serious health issues like osteoporosis—where bones become fragile and susceptible to fractures—and osteopenia, which precedes osteoporosis.

While anyone can be affected by these conditions, the risk escalates with age. Women face increased vulnerability as bone mass diminishes swiftly in the years immediately following menopause. “An estimated 50% of postmenopausal women, contrasted with only 20% of men over 50, will likely develop osteoporosis,” explains Pointon-Bell.

Most adults should aim for a daily intake of 700mg of calcium, while those with osteopenia or osteoporosis should target 1200mg. A 200ml glass of milk contains about 250mg, which fulfills more than a third of the daily requirement.

Vitamin D

Sources: supplements and certain foods like egg yolks, fatty fish, liver, and fortified cereals.

“Vitamin D plays an essential role in bone health by enhancing the absorption of calcium from the gut,” explains Pointon-Bell.

The body synthesizes vitamin D through sunlight exposure. From October to early March, when sunlight is scarce in the UK, the Department of Health and Social Care recommends that many adults take a daily supplement of 10mcg. Individuals with darker skin or limited sun exposure may benefit from year-round supplementation.

What Should My Plate Look Like?

Pointon-Bell advocates for “regular balanced meals following a Mediterranean-style diet.” Striving to include the following components on your plate, while utilizing healthy fats like olive oil for cooking, is recommended to ensure a comprehensive range of micronutrients and macronutrients for optimal body function and aging.

A Simple Guide for Each Meal:

• One third high-fiber carbohydrates

• One third lean protein (around 20–25g per meal)

• One third colorful vegetables or salad

“Aiming for a couple of snacks daily with around 20g protein will also aid in preserving lean muscle mass,” adds the dietitian.

Fiber intake is another vital element. Fiber supports digestion, keeps you fuller for a longer period, and is associated with a decreased risk of heart disease, stroke, type 2 diabetes, and colorectal cancer. The recommended daily intake of fiber is 30g, yet currently, only 4% of adults in the UK meet this target.

“To improve your fiber intake, aim to decrease ultra-processed foods, which tend to be low in fiber, and increase your consumption of fruits, vegetables, nuts, seeds, legumes, and whole grains,” advises Pointon-Bell.