Essential Foods for Your Body After 40: Why They Matter

Maintaining a balanced diet is crucial for our health at any stage of life. However, our nutritional needs may change as we age. But how should our diet adapt as we transition into our 40s and 50s?

While infants require vital nutrients for their growth and development, and teenagers often need extra calories during their growth spurts, the dietary requirements for adults in their middle age warrant special attention.

Dietitian Kiri Pointon-Bell notes that adapting our dietary choices to suit different life stages can be instrumental in enhancing longevity and improving health as we age.

“Proper nutrition is essential for ensuring a high quality of life and healthy aging throughout our lives,” she explains to Yahoo UK.

“In our younger years, our focus should be on building peak bone density and muscle mass. As we reach midlife and naturally experience some muscle loss, the goal shifts to maintaining strength and muscle function. In older age, proper nutrition can help sustain or slow the decline of muscle function.”

Across all life stages, Pointon-Bell emphasizes the importance of a nutritionally balanced diet rooted in the Mediterranean dietary approach, which includes a variety of fruits and vegetables, legumes, whole grains, healthy fats like olive oil, and lean proteins such as fish and chicken.

Studies indicate that adhering to a Mediterranean diet may lead to a longer life and a reduced risk of obesity and chronic diseases, including cancer, type 2 diabetes, and heart disease.

What to Eat in Your 40s and 50s

According to Pointon-Bell, individuals in their 40s and 50s should particularly focus on incorporating the following nutrients into their diets to support long-term health:

• Protein for muscle strength

• Vitamin D for strong bones and teeth

As one approaches their 40s, a natural decline in muscle mass and strength occurs, a process called sarcopenia, along with a decrease in bone mineral density.

“That’s why it’s so important to consume sufficient amounts of protein, calcium, and vitamin D to maintain bone density and muscle strength into later adulthood,” remarks a representative from the British Dietetic Association.

Incorporating strength training into your exercise routine is also beneficial. Engaging in activities such as weightlifting or bodyweight exercises, like push-ups and lunges, can help to preserve lean muscle mass, support bone density, and enhance metabolic rate.

For women, hormonal changes around midlife can factor in, particularly with menopause typically occurring between the ages of 45 and 55, according to the NHS.

Low estrogen levels after menstruation may induce a loss of muscle mass and decrease mineral bone density, subsequently increasing the risk of coronary heart disease.

Furthermore, low estrogen levels can result in weight gain, and Pointon-Bell mentions that changes in body shape may become more noticeable due to an increase in visceral fat, which accumulates around organs such as the liver, pancreas, and intestines.

“This type of fat is linked to a greater risk of type 2 diabetes, heart disease, stroke, and inflammation,” she emphasizes. “Focusing on a healthy, balanced diet is essential during perimenopause and post-menopause to prevent excessive weight gain and to support overall health.”

Three Key Nutrients to Emphasize

Protein

Prime Sources: lean meats, fish, poultry, eggs, legumes, soy, nuts, tempeh, and tofu.

Protein is vital for muscle and bone growth, repair, and energy; hence its significance increases as muscle mass starts to decline. The recommended protein intake for adults is approximately 0.75g per kilogram of body weight daily. This translates to about 45g for a person weighing 60kg and 55g for one weighing 75kg.

“If you lead a highly active lifestyle, you may require more,” states Pointon-Bell. “Individuals with elevated activity levels often need at least 1-1.2g of protein per kilogram daily due to increased muscle turnover.”

Calcium

Prime Sources: dairy milk, yogurt, calcium-fortified plant milks, calcium-set tofu, and sardines with bones.

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

Inadequate calcium intake can lead to conditions like osteoporosis, characterized by fragile bones that are susceptible to fractures, and osteopenia, the precursor stage to osteoporosis.

Although anyone can be affected by these health issues, the risk increases with age. Women, in particular, are at higher risk since bone loss often accelerates in the early years following menopause. “An estimated 50% of postmenopausal women, compared to only 20% of men over 50, will develop osteoporosis,” remarks Pointon-Bell.

The recommended calcium intake is 700mg for most adults and 1200mg for those with osteopenia or osteoporosis. A 200ml glass of milk contains approximately 250mg—over a third of the daily requirement.

Vitamin D

Sources: supplements and select foods like egg yolks, fatty fish, liver, and fortified items like some cereals.

“Vitamin D plays a vital role in bone health as it enhances calcium absorption from the intestines,” remarks Pointon-Bell.

Our bodies produce vitamin D through sunlight exposure. From October to early March, when sun exposure is limited in the UK, the Department of Health and Social Care recommends that most adults take a daily supplement of 10mcg. Individuals with darker skin tones or limited sun exposure may need to take vitamin D supplements throughout the year.

Optimizing Your Plate

Pointon-Bell encourages “regularly consuming balanced meals following a Mediterranean dietary pattern.” She suggests aiming for the following proportions on your plate and using healthy fats like olive oil for cooking: “This approach should ensure a comprehensive range of micro and macronutrients essential for optimal bodily function and aging well,” she emphasizes.

A Simple Guide for Each Meal:

• One third high-fiber carbohydrates

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

• One third colorful vegetables or salad

“Incorporating a couple of snacks with around 20g of protein each day will also contribute to preserving lean muscle mass,” the dietitian adds.

Fiber intake is another important aspect. It aids digestion, helps maintain satiety, and is associated with a lower risk of heart disease, stroke, type 2 diabetes, and colorectal cancer. The recommended daily fiber intake is 30g, yet only 4% of UK adults reach this target.

“Strive to reduce ultra-processed foods, which are often lacking in fiber, and focus on consuming more fruits, vegetables, nuts, seeds, legumes, and whole grains,” suggests Pointon-Bell.