What A Healthy Daily Nutrition Plan Consists Of For Women Over 40

A woman 40 and older does not have the same nutritional needs as a woman in childbearing years (39 and younger). While 40 is being called the new 30 (thanks to a healthier lifestyle), you still need to watch what you eat and get in daily exercise. It cannot be said enough how important your nutritional intake in your 40s is to living a healthy lifestyle in your 50s, 60s and beyond

After all, what you eat now is far more important than in times’ past. 40+ year-old women need to have more protein in their diets such as beans, dairy, fish meat and nuts. They also need whole grains for carbohydrates, healthy oil for fats, minerals, vitamins and water. By following a healthy diet that includes these things, it helps them to stave off various health conditions such as:

  • certain kinds of cancer
  • Diabetes
  • Heart disease
  • High blood pressure
  • Osteoporosis

It’s true, a woman’s hormones can wreak havoc on her body. The hormonal changes can lead to abdominal fat, loss of both muscle and bone density and digestive problems. When the body is losing estrogen and progesterone, it causes the body to metabolize fat in other ways. Your nutritional needs, such as food and water, and your metabolism goes through numerous changes during this time.

This is why it’s important to have a rich, healthy diet.

Your daily nutrition plan should include the following:

  • Plethora and variety of vegetables that include the colors orange, red and dark green (think carrots, peppers and spinach or turnip greens). Peas and beans in your diet too.
  • Various types of fruit (apples, oranges, bananas, kiwi, pomegranate, etc.)
  • Grains, with half of them coming from whole grains.
  • Low to no fat dairy for your milk, cheese and yogurt.
  • Healthy oils like olive oil.
  • Protein with every meal such as chicken, eggs, seafood, nuts, beans and peas, and seeds.

You want to be sure that your daily diet also includes vitamin C, vitamin A, potassium, calcium and dietary fiber.

Foods You Should Avoid For A Healthy Life:

  • Now, you may be wondering what foods to avoid. If you notice, nothing about sugar is listed on here. That’s because 10 percent or less of your daily calorie consumption should come from added sugars like cookies, cakes, brownies, processed foods, etc.
  • Don’t consume more than 10 percent of your daily calories from saturated fats such as high-fat dairy and red meat.
  • Your sodium intake must also be watched carefully – no more than 2,300 milligrams. By avoiding highly-processed and boxed foods, you can keep your sodium consumption down.
  • Don’t drink excessively – one alcoholic drink a day is acceptable.


Your nutritional plan should coincide with a sound exercise plan. This will help you to maintain your weight and reduce bone and muscle loss. It’s important that women exercise at least 60 minutes each day to keep their body in good, healthy shape (inside and outside).

You don’t have to spend 60 minutes in a gym (unless you prefer it). You can actually spend your time walking the mall or the neighborhood. As long as you’re doing some weight-bearing exercise and are eating a good, nutritional diet, you preserve the muscles and bones you have left.

If you’re doing all these things and still having problems, it’s always best to talk to your doctor. They can help you down the right path, and may even find that your nutritional plans are related to a health problem (thyroid issues or vitamin deficiency).

Isn’t your health important to you?

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