The Big Picture Guide to Better Nutrition in Your 40s
Nutrition plays a foundational role in how we feel and function, influencing everything from energy levels to strength to immunity. As we enter our 40s, our bodies undergo shifts that require us to reframe our approach to eating. This guide will empower you to focus on nourishment that supports your health, vitality, and well-being in this transformative decade.
Breaking Free from Diet Culture
For many of us, the first half of life was spent caught in the cycle of diet culture—a fixation on weight loss and achieving an elusive "ideal" size. This toxic culture is deeply rooted in the patriarchy, which has historically emphasised a woman’s appearance over her capabilities, and a profit-driven diet industry that thrives on insecurity. By promoting unsustainable beauty standards, these forces have decimated women's self-esteem, encouraging endless cycles of binge-dieting and shame. The media bombards us with messages that equate thinness with worthiness, making it hard to focus on what truly matters: our health and well-being.
Of course, this doesn’t mean that we completely give up and stop caring about our appearance or excess body fat. It simply means that we take those priorities and put them in as part of the bigger picture of your overall physical well-being. Let’s not focus on being small anymore. From now on, let’s focus on being proportionate.
Instead of feeding ourselves less, we will re-frame and commit to nourishing ourselves more. A nourished body will settle at a body size and weight that is optimal for you in that point in your life. Which means you are exactly at the size you need to be. Right now. And if you do things right, and the time is right, your body will evolve to unveil a more awesome you.
Key Principles of Better Nutrition
High Protein: Foundation for Strength and Vitality
Our muscle mass naturally declines with age. Eating protein-rich foods helps preserve muscle mass, support bone health, and keep us strong and mobile.
Aim to include lean meats, fish, eggs, dairy, legumes, tofu, or plant-based protein sources in every meal. I realise that it can be a challenge to get enough protein in a day, especially if you have a life that is full and busy with career, family or kids. My personal solution is to supplement with a high quality protein powder.
This not only combats conditions like sarcopenia but also keeps you energised and satiated throughout the day.
High Fibre: Supporting Digestion and Hormone Health
Fibre is essential for gut health, aiding digestion, and promoting a healthy microbiome. It also helps regulate hormones by supporting balanced blood sugar levels.
Incorporate whole grains, fruits, vegetables, legumes, nuts, and seeds to meet your daily fibre needs. Women over 40 should aim for at least 25 grams of fibre per day to support digestion and reduce the risk of chronic diseases and cancers.
Good Carbs: Energy Without Spikes
Carbs are not the enemy! The key is in choosing good carbs that provide sustained energy without dramatic blood sugar spikes. Prioritise complex carbs like sweet potatoes, quinoa, whole grains, and legumes over refined carbs. These foods release energy gradually and support overall brain function and mood.
Good Fats: Nourishing Your Brain and Hormones
Healthy fats are crucial for brain health, hormone production, and overall cellular function. Incorporate high quality sources like avocados, nuts, seeds, fatty fish, and olive oil.
Avoid trans fats and heavily processed oils, which can lead to inflammation and impact heart health.
Limit Added Sugars: Protecting Vitality
Sugar is a silent contributor to premature aging, skin issues, and energy crashes. High sugar intake has been linked to insulin resistance, brain fog, and fatigue.
Refined sugars also contribute to chronic inflammation, which has been linked to conditions such as arthritis, heart disease, and even certain cancers.
Reduce added sugars by cutting back on sodas, desserts, and processed snacks. Opt for naturally sweet options like fruits when cravings hit.
Familiarise yourself with the various names sugar goes by on ingredient labels. Common names include:
Sucrose
High-fructose corn syrup
Dextrose
Maltose
Agave nectar
Also be mindful of hidden sugars in "health" foods like granola bars, flavoured yogurts, and salad dressings because they’re there!
Eat Whole and Unprocessed Foods
Whole, unprocessed foods provide the highest concentration of nutrients without additives or preservatives. Embrace a diet filled with colourful vegetables, fresh fruits, whole grains, and clean proteins to fuel your body with what it truly needs.
These foods are nutrient-dense and all nutrients are in the right proportions. They help your body repair and thrive while minimising the intake of harmful chemicals or unnecessary calories because, unprocessed!
Eating closer to nature ie whole and unprocessed, often involves supporting local farms, reducing food miles, and minimising the environmental impact of heavy processing and packaging. Not only are you nurturing your body but you are also contributing to a healthier, more sustainable world.
Supplementation: Bridging Nutrient Gaps
Even with a balanced diet, certain nutrients can be challenging to get enough of. Common supplements for women over 40 include vitamin D for bone health, omega-3s for brain and heart health, magnesium for muscle and nerve function, and B vitamins for energy and stress support. Speak with a healthcare provider to tailor supplements to your specific needs.
Do note that supplementation should be considered only after you’ve adjusted your nutrition habits more in line with these key principles. Since supplementation is meant to bridge any nutrient gaps your body might still have.
Fruits: Nature’s Sweet Treat
Fruits are packed with vitamins, antioxidants, and natural sugars. They not only satisfy sweet cravings but also support skin health, immunity, and digestion. Aim for a variety of colourful fruits to maximize nutritional benefits.
Building Consistency, Not Perfection
The biggest hack when it comes to anything in life, is consistency. Followed very closely by having a solid understanding of your ‘whys’.
My big ‘why’ is to prepare for long and happy twilight years, where I can support myself financially and care for myself both physically and mentally. And finally, to be in an environment that feeds me emotionally and nurtures me spiritually.
Rather than striving for perfection, aim for consistency in your nutrition choices. Small, sustainable changes are the building blocks of long-term health benefits.
It doesn’t mean following a rigid plan; it simply means showing up for yourself daily in ways that align with your goals. For instance, swapping sugary snacks for nuts and fruit or cooking more meals at home can lead to significant health improvements over time.
Consistency is a commitment to your future self and should be viewed as an act of self-love. When you prioritise nourishing your body, you’re saying, “I am worth the effort.”
Remember, it’s not about being perfect but about making intentional, loving choices for your body and mind, day by day.
A Commitment to your future Self
Adopting a thoughtful, nutrient-focused approach to your diet in your 40s lays the groundwork for a healthier and more vibrant future.
It also signals to your nervous system your ability to care for your own wellbeing. This is very healing in its own right. With consistent action, you will eventually rewire your brain and shape your body into the person you envisioned yourself to be.
By prioritising protein, fibre, good carbs, and fats while limiting sugar and processed foods, you’ll feel more energised, balanced, and ready to embrace life’s next adventures.
I will be going in-depth into each principle in future posts. There’s so much to unpack!
