Expert Suggests Nutrition Tips For Women Above 40

As women get older, incorporating nutrient-dense foods into the diet becomes extremely important.

Bhavishya Bir
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As women get older (and, of course, wiser), incorporating nutrient-dense foods into the diet becomes extremely important. As they reach their forties, women experience dipping energy levels, a slowdown in metabolism, weight gain, and hormonal changes. The gruelling daily schedule which involves constantly juggling career and motherhood often results in women putting their health in the backseat.

However, the 40s is the time when women need to focus on their health and adopt healthy eating patterns to make the transition into this phase smooth. Aman Puri, Nutritionist - Founder, Steadfast Nutrition says, “The ideal diet should be a healthy mix of macronutrients (proteins, fat, and carbohydrates) and micronutrients (vitamins and minerals).” Further, have a look at the things suggested by our nutritionist that women above 40 should keep in mind.


Muscle tissues break down with age, which is why women above 40 should partake in foods rich in protein, including eggs, paneer, yoghurt, milk, fish, poultry, legumes, and nuts.


carbs nutrition women

Carbohydrates are crucial at this age since they fuel the body and increase energy levels. Women can opt for carbohydrate-rich foods such as fruits, vegetables, whole grains, beans, legumes, millets, and oatmeals.


Fibre, a type of carbohydrate, is not only filling but prevents overeating, helping in weight management. Fibre-rich foods include whole grains, legumes, oatmeal, fruits, raw salads, beans, nuts, and seeds. A diet rich in fibre also keeps sugar levels and blood pressure in control and prevents constipation.


chia seeds nutrition women

Contrary to popular belief, it is important to include fat for a healthy and balanced diet. Foods rich in good fats include avocados, flax seeds, chia seeds, walnuts, and fatty fish. However, one should avoid high-fat dairy, which is rich in bad fats (saturated fats) and opt for low fat dairy. Avoid using the same oil for too long. Instead, try oil rotation to reap the maximum benefits from each oil. Healthy cooking oils include olive, avocado, mustard, and coconut oil.


Equally essential for women in their forties are micronutrients such as vitamins and minerals which prevent or delay the onset of diseases like osteoporosis, hypertension, cardiac disease, diabetes, and many types of cancers. Essential micronutrients that women above 40 should ensure making a part of their diet include calcium, potassium, vitamin A, vitamin D, iron, vitamin C, and vitamin D.

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Healthy Eating For Weight Management

Women’s estrogen hormone levels also dip after the forties which can impact thyroid function, slow down metabolism, and cause weight gain. Women should keep their weight within the normal BMI range (18.5 - 24.9 kg/m2) by eating healthy and exercising.


vitamin a nutrition women

Impaired vision is another common problem after the age of 40. Hence, women should get regular eye check-ups done and consume vitamin A-rich foods such as carrots, pumpkin, sweet potato, papaya, for a healthy vision. Ensure a good night’s rest and get at least seven hours of sound sleep everyday so that the hormones and cells function smoothly.

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Regular Health Checkups

Last but not the least, regular health check ups should be done. These include tests for tracking blood pressure, cholesterol, blood sugar, liver, and kidney functioning, and thyroid profile.

Ladies, you should sail through your forties with these health tips! For more such stories, stay tuned to HerZindagi!