These are the foods that a woman should consume after 40 years

A healthy and balanced diet that contains proteins, carbohydrates in their natural state, in addition to many fruits and vegetables, is essential to keep all the organs of the body healthy and even to prevent premature aging; This habit must be accompanied by the practice of physical activity appropriate for each age.

Nutritional needs and metabolism change over time. When you reach the age of 40, the metabolism slows down. According to the Family Doctor portal “women lose approximately half a pound of muscle per year from the age of 40. That makes losing weight even more difficult. Some of these changes are due to decreased hormones, reduced activity level, and medical conditions.”

The medium mentions that when you reach this age it is even more important to be careful about what you eat and stresses that women need protein (meat, fish, dairy, legumes, and nuts), carbohydrates (whole grains), healthy fats (healthy oils like olive oil), vitamins, minerals, and water (experts recommend consuming six to eight glasses a day which is equivalent to two litres).

Following this type of diet can help prevent certain diseases such as osteoporosis, high blood pressure, heart disease, diabetes and certain types of cancer.

The American Academy of Family Physicians (AAFP) supports the development of healthy food supply chains in supplemental nutrition programs to expand the availability of healthy foods.

Some bad habits such as smoking and poor diet can accelerate the aging process. – Photo: Getty Images
  • Choose a variety of vegetables, including dark green, red, and orange, starchy and non-starchy beans and peas.
  • Eat a variety of fruits interspersing their colors to acquire the benefits of the majority.
  • Include grains in the daily diet. Half of the grains you eat should be whole grains.
  • Limit fat-free or low-fat dairy products. This includes fortified milk, yogurt, cheese, or soy products.
  • Consume protein at every meal. Healthy proteins include lean meat (chicken), shellfish, eggs, beans and peas, nuts, seeds, and soy products.
  • Use healthy oils, such as olive oil.
A healthy diet has multiple benefits for the overall well-being of the human body.
A healthy and balanced diet is essential to maintain the health of all the organs of the body. – Photo: Getty Images

In addition, women should consume:

  • Less than 10% of your daily calories from added sugars (desserts and processed foods).
  • Less than 10% of daily calories from saturated fat (red meat, high-fat dairy).
  • Less than 2,300 milligrams (mg) per day of sodium
  • Calcium, dietary fiber, potassium, vitamin A and vitamin C.

The outlet mentions that after age 40, women’s hormone (estrogen) levels drop, causing insulin (the hormone that helps the body use sugar) to rise. Thyroid levels decrease and the combination of these factors causes more hunger which can cause a person to increase food consumption with the probability of gaining weight if the right foods are not chosen since fewer calories are burned.

Much of the weight gain occurs around the abdomen. The outlet suggests eating more fiber foods (berries, whole grains, nuts) to fill you up and eating less (consume 25 grams of fiber per day after age 40). Other ways to increase metabolism include:

Questions to ask the doctor during this stage

  • How long should you exercise to help lose weight?
  • Do certain foods build muscle?
  • How do you know if you’re not getting the right nutrition?
  • Should hormone and thyroid tests be done at this age and how often?
  • What can be done to promote good health?