National Nutrition Week 2021: Are You Above 40? Here’s A Comprehensive Nutrition Plan For You

People in 40s need to take care of their nutrition as this age brings a lot of physical and psychological health changes.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Sep 03, 2021 10:07 IST
National Nutrition Week 2021: Are You Above 40? Here’s A Comprehensive Nutrition Plan For You

The nutrition requirement for men and women in their 40’s is different because of their hormones. Menstrual blood loss increases women's daily demand for iron and because of testosterone, men have more muscle mass and a higher metabolic rate than women, which increases their demand for protein, large amounts of B vitamins, and zinc. With age, nutritional requirements will change, which is largely due to changes in hormone levels. Adjusting food intake according to nutritional needs is thus, very important to maintain immune function, prevent bone and muscle loss, protect eyesight, and protect our cells from free radical damage. If you are in 40s, Dt Roopshree Jaiswal, Consultant Nutritionist & Dietician, Motherhood Hospital, Indore has curated this nutrition plan for you. Scroll down to read more.

At age 40, men should consume 100 fewer calories per day than at age 30; women should eliminate 70 calories from their daily diet by the age of 40. Although vitamin and mineral needs remain the same in their 40s, both genders should focus on choosing nutritious foods not only to meet daily needs but also for decades to come. It includes foods rich in vitamins C and E including red and green bell peppers, citrus fruits, kiwi, broccoli, Brussels sprouts, strawberries, and tomato juice. Wheat germ oil, sunflower seeds, almonds, sunflower oil, hazelnuts, and peanut butter are rich in vitamin E.

Nutrition plan for men at the age of 40+ 

Grains ensure that you get fiber, plant protein, vitamins, minerals, and various phytochemicals, which will have a great positive impact on your overall health. The most important nutrient whole grains provide is fiber, known for its positive effects on blood sugar, low-density lipoprotein cholesterol, blood pressure, and weight control. Fiber can keep you full for a long time and prevent overeating during meals. It releases glucose slowly into the blood, which prevents blood sugar spikes and therefore reduces the risk of diabetes.

Beans- Food conversations tend to focus on carbohydrates, antioxidants, and fats. We forget to pay attention to protein. Protein is found in every cell in our body; half of the body's protein is found in our muscles and the rest is found in bone, cartilage, and skin. Legumes or rajma are one of the healthiest forms of vegetable protein. They contain eight of the nine essential amino acids and only lack the methionine found in cereals.

Walnuts - Walnuts are known for their healthy oil, vitamin E, and melatonin ingredients, and are also a very rich source of antioxidants. These compounds are very important to health because they can scavenge free radicals, slow down the aging process, and age-related deterioration. Research has emphasized the antioxidant and anti-inflammatory effects of walnuts, placing them at the top of the list of foods to prevent metabolic syndrome.

Also Read: Deal With These 4 Health Problems Simply By Adding Walnuts In your Diet

Green tea- The health benefits of green tea have been fully proven. Its antioxidant properties help fight disease. The least processed green tea contains the highest amount of catechins, which is a particularly effective antioxidant. Regular consumption of green tea has been found to be beneficial for blood pressure, prevention of cardiovascular disease, and stroke.

Eggplant- It is rich in antioxidants, phytonutrients, phenolic compounds, and flavonoids, it is low in calories and contains a lot of fiber and water. The deep purple color indicates the presence of anthocyanins in vegetables. One of the rare and extremely beneficial anthocyanins is anthocyanins. This is the main factor in fighting free radical damage to the body, free radicals are the cause of the development of diseases and aging. 

Herbs contain adaptogens, natural substances that help the body cope with stress. Herbs like moringa, ashwagandha, holy basil, licorice root, and ginseng have long been used in alternative medicine to help the body cope with stress.

Nutrition plan for men above 40

Nutrition plan for women at the age of 40+ 

As you enter your 40s, what you eat becomes more important. Women need protein (meat, fish, dairy products, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These foods are linked to the prevention of some diseases, such as osteoporosis, high blood pressure, heart disease, diabetes, and certain cancers. 

At this age, your nutritional needs like food and water and metabolism will change. Your metabolism slows down. Starting in their 40s, women lose about half a pound of muscle every year. This makes weight loss more difficult. Some of the changes that women experience is due to reduced hormones, reduced activity levels, and medical conditions.

Also Read: 7 Nutrient Deficiencies Found In Women And Ways To Fix Them

Nutrition plan for women

  • Choose a variety of vegetables, including dark green, red, and orange, beans and peas, and starchy and non-starchy vegetables. 
  • Eat all kinds of fruits. 
  • Add grains to your daily diet. 
  • Limit yourself to non-fat or low-fat dairy products including milk, yogurt, cheese, or fortified soy products. 
  • There is protein in all foods. Healthy proteins include lean meat (chicken), seafood, eggs, beans and peas, nuts, seeds, and soy products. 
  • Use healthy oils, like olive oil.
  • Daily calories from added sugar (desserts and processed foods) should be less than 10% 
  • Daily calories from saturated fat like red meat, high-fat dairy products should be less than 10%
  • Daily calories should be less than 2,300 milligrams (mg) of sodium 
  • Drink not more than one cup of alcohol per day 
  • Include calcium, dietary fiber, potassium, vitamin A and vitamin C in your diet.

This is the comprehensive diet plan curated by an expert. Those who are in their 40s should abide by this nutrition plan to take their health a level up and stay healthy with advancing age.

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