What you consume becomes even more important as you enter your 40s. Women require protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These foods have been associated with disease prevention, like osteoporosis, high blood pressure, heart ailments, diabetes, and specific cancers.
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Nutrition
If you are still not serious about your nutrition intake by the time you are 40, it is time to begin.
· Opt for a variety of vegetables, like dark green, red and orange, peas, beans starchy and non-starchy.
· Eat a variety of fruits.
· Include grains in your everyday diet. Half of the grains should be whole grains.
· Stick to fat-free, low-fat dairy. It includes milk, yogurt, cheese, or fortified soya products.
· Eat protein in every meal.
· Use healthy oils, like olive oil.
Additionally, women need to have:
· Less than 10 percent of your daily calories from added sugars.
· Less than 10 percent of daily calories from saturated fats.
· Less than 2,300 mg every day of sodium
· Calcium, potassium, dietary fiber, vitamin A and vitamin C
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Metabolism
After 40, the hormone levels (estrogen) drop which make insulin rise and the thyroid levels fall down. This combination makes one hungrier which makes one eating more and burn fewer calories. Much of the weight gain happens around the belly. Eat more foods which have fiber (berries, whole grains, nuts) to fill you up. Eat atleast 25 g of fiber every day after the age of 40. Other methods to boost your metabolism include:
· Have breakfast
· Exercise daily
· Drink water
· Sleep properly
Things to consider
After 40, many women gain belly fat. Belly fat has been associated with diseases like diabetes, heart disease, dementia, and specific cancers. If one has any of these conditions in their 40s, follow advice for nutrition from a nutritionist.
At the age of 40, women suffer muscle mass loss twice as fast compared to men. Most of the loss happens in the core muscles which supports the abdomen (another reason for belly fat). Crash diets (eating fewer calories to reduce weight fast in a short span of time) and not using the muscles regularly also cause muscle loss.
(Inputs by Ms Avni Kaul, Nutritionist, Wellness Coach and Certified Diabetic Educator, Founder of NutriActivania