Expert Suggested Nutrition Tips For Women Above Age 40

Expert Suggested Nutrition Tips For Women Above Age 40 It's time to face reality: you're no longer a spring chicken, so it's time to stop acting like one.

10 Aim For 20-30 Grams of Protein Per MealShutterstockYou don't have to be a bodybuilder to seek out protein consistentl...
23/12/2022

10 Aim For 20-30 Grams of Protein Per Meal

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You don't have to be a bodybuilder to seek out protein consistently. The nutrient is crucial to maintaining and building muscle mass as we age. "It's important to make sure we have 20 to 30 grams of protein at every meal. That's ideal to help keep that muscle mass strong," says Crandall. The more muscle you have, the less overall fat sits on your body. "Less muscle mass means a higher body fat percentage. At rest, lean body mass is active, burning calories, which is why having more lean muscle means a faster metabolism. Fat, at rest, is inactive, so overall metabolism is slower," says Tanya Zuckerbrot, R.D. and founder of the popular F-Factor Diet. Here's how to eat protein for maximum weight loss!

9 Eat Every 4-6 Hourswoman on the sofa eating a healthy saladShutterstockNot only is it important to kickstart your meta...
23/12/2022

9 Eat Every 4-6 Hours
woman on the sofa eating a healthy salad
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Not only is it important to kickstart your metabolism first thing in the morning with a healthy breakfast, but to keep it humming you've got to eat consistently throughout the day. Crandall suggests eating every four to six hours post-breakfast to keep your body fueled and using energy efficiently, which can assist with any fat-burning goals. For easy breakfast ideas, see 42 Best Breakfasts After 40!

8 Eat Breakfast Within One Hour of RisingShutterstockIf you've never been a breakfast person, it's better late than neve...
23/12/2022

8 Eat Breakfast Within One Hour of Rising

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If you've never been a breakfast person, it's better late than never. "Meal timings are really important for your metabolism," says Crandall. "The best thing we can do is make sure that we're re-fueling our bodies by eating breakfast within the first hour of waking up." Doing that will help you enjoy some of these 21 things that happen to your body when you eat breakfast!

7 Cut Out Empty Calories Once and For AllWomen hand pour or fill drink in glass, double glass of soda on wooden tableShu...
23/12/2022

7 Cut Out Empty Calories Once and For All
Women hand pour or fill drink in glass, double glass of soda on wooden table
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One of the biggest changes we experience in our 30s and 40s is how our body uses and processes calories. The ever-feared slowing of the metabolism is actually somewhat of a reality. "Focus on cutting out empty calories, because they add up quickly and don't leave you feeling full. Avoid wasting your nutrient needs on empty calories items like chips, soft drinks, and latte syrups," says Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics. And for other foods to avoid, see the 100 Unhealthiest Foods On the Planet.

6 Schedule Sleepman sleeping in bedShutterstockWhen you were 20, you might have gotten away with getting only four or fi...
23/12/2022

6 Schedule Sleep
man sleeping in bed
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When you were 20, you might have gotten away with getting only four or five hours of sleep, but those days are long gone. You're likely being pulled in a million different directions, but it's crucial to your health and sanity that you schedule adequate sleep each night. "We need seven to eight hours of sleep per night," says Smith. "Also, as we get older we might need more sleep."

5 Don't Supplement Without Speaking to a ProfessionalShutterstockIt's easy to get pulled into the world of quick fixes a...
19/12/2022

5 Don't Supplement Without Speaking to a Professional

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It's easy to get pulled into the world of quick fixes and "magic pills," but tread with caution when it comes to supplementation. "I recommend getting your vitamin D checked to see how much, or if, you need to supplement," says Smith. "Most people can benefit from a probiotic or fish oil supplement, but it's always wise to have a conversation with a professional about your diet and have someone with trained eyes look at your blood work." And while you're at the doctor, here are 20 Questions You Should Ask Your Doctor.

4 Fuel Energy Dips With Whole Food—Not JunkGrilled fishShutterstockIt doesn't matter how old we are, energy dips and wac...
19/12/2022

4 Fuel Energy Dips With Whole Food—Not Junk
Grilled fish
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It doesn't matter how old we are, energy dips and wacky cravings can always throw us for a loop. "People don't clinically have blood sugar control issues, but they can feel when their blood sugar is not well balanced," says Smith. "Clues to that are feeling really fatigued throughout the day, waking up super tired, or having energy crashes. When it's crashing we likely need to be fed, but what happens is that people caffeinate which can make it worse."

3 You're Likely Over CaffeinatedMiddle Aged Couple Meeting Friends Around Table In Coffee ShopShutterstockChances are it...
19/12/2022

3 You're Likely Over Caffeinated
Middle Aged Couple Meeting Friends Around Table In Coffee Shop
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Chances are it's not the first time you've been told to scale back on the coffee, but it's about time to do it! "For caffeine, I'd suggest about one glass per day. Depending on what you're having, that's between 35-80 mg per day, but really no more than that," says Smith. "Also know that decaf does not mean caffeine-free." Too much caffeine can cause insomnia, irritability and, when used as a quick fix for an energy dip rather than reaching for whole foods, you rob your body of a chance to fuel itself properly, which won't fix the underlying fatigue.

2 Balance Your Blood SugarWoman Eating Healthy Meal in KitchenShutterstockIt's not an exact science, but changes in mood...
19/12/2022

2 Balance Your Blood Sugar
Woman Eating Healthy Meal in Kitchen
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It's not an exact science, but changes in mood, energy or sleep can signify that your blood sugar might be out of whack. "It's important that we're eating consistently for blood-sugar balancing which is really the key [to staying fit in your forties]. The fat that tends to collect around the midsection is all about blood sugar and cortisol levels," says Smith.

1 Be Aware of Hormonal Factorsdoctor consulting with patient, horizontalShutterstockIt's hard not to notice the changes ...
19/12/2022

1 Be Aware of Hormonal Factors
doctor consulting with patient, horizontal
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It's hard not to notice the changes our bodies go through, but the underlying causes might not be so obvious. "We can experience hormonal changes as we get older, which can change the way food is metabolized and the way our bodies use and produce energy," says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. "As a result, it can be a frustrating reality for many when they notice more fat around their middle (especially for women)." And for more ways to keep your middle in check, see 50 Ways to Shrink Your Belly.

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