The Best Diet for Women Over 40: Five Nutritional Needs

40 may be the new 20, but no matter how young you feel, you need to take care of your body and its changing needs.

While it might seem obvious, the best diet for women over 40 won't be the same as the best diet for a 20-something.

As we grow older and change, so our bodies and their nutritional needs.

Read on to learn more about the best diet for women over 40, and the 5 most important nutritional needs that must be kept in mind.

1. Calcium For Healthy Bones

As you age, bone health becomes even more important. This is because especially after the menopause kicks in, you begin to lose bone density. This is due to the drop of estrogen you experience during the menopause.

Having low bone density can mean you're more likely to cause serious damage from knocks and bumps. You're also more likely to fall victim to conditions like osteoporosis, arthritis, and even type 1 diabetes.

What To Eat For Healthy Bones

Foods that promote bone health include:

  • Dairy Products (milk, yogurt, cheese etc)
  • Leafy Greens
  • Shellfish
  • Almonds

Dairy products such as natural and probiotic yogurt are also great for your intimate hygiene.

Vitamin D is another crucial aid for bone health. However, there aren't as many options when it comes to foods that contain it aside from fatty fish.

For this reason, we recommend introducing more fish such as herring, mackerel, and tuna into your diet.

We also suggest taking Omega 3 fish oil tablets to supplement your diet or consulting your local GP to discuss fortified foods and further supplements.

Depending on your personal bone health, your GP may propose a bone density scan to evaluate your individual needs.

2. Fiber - Your New Friend

We all know fiber is important for keeping you regular, but did you know that increasing your dietary fiber can lower your cholesterol levels?

So what fiber-packed foods should you be eating?

Well, things like oats in the morning make for a great start to the day. Perfect for their slow-release energy throughout the day, they'll keep you full for longer and are packed with fiber.

Other great fiber-filled foods are:

  • Brown rice and pasta
  • Fruit and vegetables
  • Whole grain bread
  • Beans
  • Lentils
  • Quinoa

Increasing the fiber in your diet will not only keep you fuller for longer and aid weight-loss, but it will also lower your risk of heart disease.

This is a big deal because heart disease is the leading cause of death in both men and women in the US. Keep your heart healthy and eat more fiber-packed foods!

3. Lean Proteins

Many of us try and pack in our protein at dinner time. The key to a healthy balance is to include protein at more regular intervals throughout your day.

Try and include some chicken with your salad for lunch, or have an omelet with mushrooms or mixed vegetables.

It's important to keep your protein portions small, but frequent. Even if you switch your snacks throughout the day so you're grazing on a handful of nuts rather than a bag of potato chips.

4. Vitamin C for Healthy Skin

To reduce the appearance of wrinkles and creases, you don't have to resort to expensive skin creams or cosmetic surgery.

When it comes to fruit and vegetables, tasting the rainbow is the way to go. Especially when it comes to getting your vitamin C.

To help brighten your skin, be sure to regularly eat these fantastic fruits and vegetables:

  • Citrus Fruits e.g oranges, lemons, kiwi etc.
  • Broccoli
  • Strawberries
  • Carrots
  • Peppers

The brighter the color, the better! When it comes to healthy skin, vitamin C is key.

5. Brain Food

As a mature woman, you want to keep your looks sharp, but your memory sharper. For this, brain food is the way to go:

  • Dark Chocolate
  • Green Tea
  • Fatty Fish
  • Walnuts

All these foods are high in anti-oxidants, which are brilliant for improving brain function.

Best Diet for Women Over 40 - Ready to Give it a Go?

Now you're all clued up on how to cater to your nutritional needs as a woman over 40, why not check out our blog for more articles on personal care tips and feminine hygiene?