People 40 and over need special attention to their nutrition because this age brings a lot of health changes both physical and psychological.

The nutritional requirements of men and women in their forties differ due to their hormones.

Menstrual blood loss increases women’s daily iron demand. Because of testosterone (in males), men have more muscle mass and a higher metabolic rate than women, which increases their demand for protein and large amounts of B vitamins and zinc.

With age, nutritional requirements will change largely due to changes in hormone levels. Thus, adjusting food intake according to nutritional needs is extremely important to maintain immune function, prevent bone and muscle loss, protect eyesight, and protect our cells from free radical damage.

If you’re in your forties, dietitian Dr. Rupshri Jaiswal has coordinated a diet for you, according to only my health.

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 forties, both genders should focus on choosing nutritious foods, which include those rich in vitamins C and E including red and green peppers, citrus fruits, kiwis, broccoli, Brussels sprouts, strawberries, and tomato juice.

Wheat germ oil, sunflower seed, almond, sunflower oil, hazelnut and peanut butter are also rich in vitamin E.

Nutrition plan for men 40+

Grains – Grains ensure that you get fiber, plant proteins, vitamins, minerals and various phytochemicals, which will have a huge positive impact on your overall health.

The most important nutrients that whole grains provide is fiber, which is known to have a positive effect on blood sugar, 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 from rising and thus reduces the risk of developing diabetes.

Beans – Nutritional conversations tend to focus on carbohydrates, antioxidants, and fats. We forget about protein, even though it 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 bones, cartilage, and skin. Legumes are among the healthiest forms of plant protein, containing eight of the nine essential amino acids and lacking only the methionine found in grains.

Walnuts- Walnuts are known for their healthy oil, vitamin E and components of melatonin, and they are also a very rich source of antioxidants.

These compounds are very important to health because they can remove free radicals, slowing down the aging process, and age-related deterioration. Research has confirmed the antioxidant and anti-inflammatory effects of walnuts, placing them at the top of the list of foods to prevent metabolic syndrome.

Green Tea- The health benefits of green tea have been fully proven. Its antioxidant properties help fight disease.

It has been found that regular consumption of green tea is beneficial for blood pressure and prevention of cardiovascular disease and stroke.

Eggplant- Rich in antioxidants, phytonutrients, phenolic compounds and flavonoids, it is low in calories and contains a lot of fiber and water. The dark purple color indicates the presence of anthocyanins in the vegetable. Anthocyanins are the main factor in combating free radical damage to the body and the cause of disease development and aging.

Herbs- Herbs like moringa, licorice root, and ginseng have long been used in alternative medicine to help the body deal with stress.

Nutrition plan for women age 40+

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

At this age, your nutritional needs will change. Starting in their 40s, women lose about half a pound of muscle each year. This makes losing weight more difficult. Some of the changes women experience are due to decreased hormones, decreased activity levels, and medical conditions.

Choose a variety of vegetables, including dark green, red, and orange, beans, peas, and starchy and non-starchy vegetables.
Eat all kinds of fruits.

Add grains to your daily diet.

Limit yourself to fat-free 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, peas, nuts, seeds, and soy products.

Use healthy oils such as olive oil.

Your daily calories from added sugar (sweets and processed foods) should be less than 10%.

Your daily calories from saturated fats such as red meat and high-fat dairy products should be less than 10%.

Your daily calories should be less than 2,300 milligrams (mg) of sodium.

Include calcium, dietary fibre, potassium, vitamin A and vitamin C in your diet.

Those in their forties should stick to this nutrition plan to upgrade their health and stay healthy as they age.