Nutrition for Healthy Aging

Eating Well After 40

Your nutritional needs evolve as you age. After 40—and especially after menopause—changes in metabolism, bone health, cardiovascular risk, and body composition require adjusting your diet. The right nutrition supports healthy aging, maintains energy, protects against chronic disease, and helps you feel your best.

How Nutritional Needs Change After 40

Slower Metabolism

What Happens:

• Basal metabolic rate decreases about 5% per decade after age 40
• Loss of muscle mass (sarcopenia) reduces calorie burning
• Less active than in younger years (often)

The Result: Need fewer calories to maintain weight.

What to Do:

• Reduce portions gradually
• Choose nutrient-dense foods (maximum nutrition per calorie)
• Increase protein to preserve muscle
• Stay active (especially strength training to maintain muscle)

Decreased Nutrient Absorption

What Happens:

• Stomach acid production decreases (affects B12, iron, calcium absorption)
• Digestive enzymes may decline
• Some medications interfere with nutrient absorption

What to Do:

• Eat variety of nutrient-rich foods
• Consider supplementation where needed
• Focus on bioavailable forms of nutrients

Hormonal Changes

After Menopause:

• Estrogen loss affects bone health, cardiovascular health, body composition
• Insulin resistance often increases
• Fat storage shifts to abdomen

What to Do:

• Increase calcium and vitamin D for bones
• Choose foods that support heart health
• Manage blood sugar through diet
• Focus on anti-inflammatory foods

Key Nutrients for Women Over 40

Protein (Often Overlooked!)

Why It Matters:

• Maintains muscle mass (which declines with age)
• Supports bone health
• Promotes satiety (helps manage weight)
• Supports immune function, wound healing
• Preserves metabolism

How Much:

• 1.0-1.2 grams per kg body weight daily
• For 150 lb (68 kg) woman: 70-80 grams daily
• More if very active or recovering from illness

Best Sources:

• Animal: Chicken breast (30g per 3 oz), fish (20-25g per 3 oz), lean beef, eggs (6g each), Greek yogurt (15-20g per cup), cottage cheese (14g per ½ cup), milk (8g per cup)
• Plant: Lentils (18g per cup), beans (15g per cup), tofu (10g per ½ cup), quinoa (8g per cup), nuts and seeds

Distribution Matters:

• Spread protein throughout day (20-30g per meal)
• Eating protein at each meal better than large amount once daily
• Breakfast often lacks protein—add eggs, Greek yogurt, or protein smoothie

Why Women Often Don’t Get Enough:

• Focus on fruits/vegetables/grains
• Restrict calories without considering protein needs
• Protein-rich foods sometimes more expensive or take more preparation

Fiber

Why It Matters:

• Digestive health (prevents constipation, supports gut microbiome)
• Heart health (lowers cholesterol)
• Blood sugar control (slows glucose absorption)
• Weight management (promotes fullness)
• Reduces colorectal cancer risk

How Much:

• 25 grams daily minimum (30 grams ideal)
• Most women get only 15 grams daily

Best Sources:

• Fruits: Raspberries (8g per cup), pears with skin (6g), apples with skin (4g), bananas (3g)
• Vegetables: Artichokes (10g each), peas (9g per cup), broccoli (5g per cup), Brussels sprouts (4g per cup)
• Legumes: Lentils (15g per cup), black beans (15g per cup), chickpeas (12g per cup)
• Whole grains: Wheat bran (6g per ¼ cup), oatmeal (4g per cup), whole wheat bread (2-3g per slice), quinoa (5g per cup)
• Nuts/seeds: Chia seeds (10g per 2 Tbsp), almonds (3-4g per ¼ cup)

Tips:

• Choose whole fruits over juice
• Leave skins on fruits and vegetables when safe
• Choose whole grains over refined
• Add beans to meals
• Snack on nuts, seeds, vegetables

Increase Gradually: Sudden large increase can cause gas and bloating. Add fiber slowly and drink plenty of water.

Calcium

Why It Matters:

• Essential for bone health
• Prevents osteoporosis
• Supports muscle and nerve function

How Much:

• 1200 mg daily after age 50

Best Sources:

• Dairy: Yogurt (300-450mg per cup), milk (300mg per cup), cheese (200-300mg per 1.5 oz), cottage cheese (125mg per ½ cup)
• Non-dairy: Fortified plant milks (300-450mg per cup), fortified orange juice (300mg per cup), tofu (calcium-set, 250-750mg per ½ cup), canned salmon/sardines with bones (180-325mg per 3 oz), leafy greens (collards, turnip greens, kale—160-360mg per cup cooked)

See “Preventing Osteoporosis” page for detailed calcium guidance.

Vitamin D

Why It Matters:

• Essential for calcium absorption and bone health
• Supports immune function
• May reduce cancer, heart disease risk
• Deficiency very common

How Much:

• 800-1000 IU daily

Sources:

• Fatty fish (salmon 450 IU per 3 oz)
• Fortified milk, plant milks, orange juice (100 IU per serving)
• Egg yolks (40 IU each)
• Sunlight (15-30 minutes several times weekly—but unreliable)

Most Women Need Supplements: Very difficult to get enough from food alone.

See “Preventing Osteoporosis” page for detailed vitamin D guidance.

B Vitamins (Especially B12)

Why They Matter:

• Energy production
• Brain health, cognitive function
• Nervous system health
• Red blood cell formation

B12 Absorption Decreases After 50: Reduced stomach acid affects B12 absorption from food.

How Much B12:

• 2.4 mcg daily

Sources:

• Animal products only: meat, fish, poultry, eggs, dairy
• Fortified foods: nutritional yeast, some cereals, plant milks

If Vegetarian/Vegan or Over 50:

• B12 supplement likely needed (sublingual or spray best absorbed)
• Vitamin B12 in multivitamins or separate supplement

Other B Vitamins:

• Folate (B9): Leafy greens, beans, fortified grains, citrus
• B6: Poultry, fish, potatoes, chickpeas, bananas

Omega-3 Fatty Acids

Why They Matter:

• Heart health (reduce triglycerides, blood pressure, inflammation)
• Brain health and cognitive function
• May reduce depression
• Anti-inflammatory (benefits joints, overall health)

How Much:

• 250-500 mg EPA+DHA daily (from food or supplements)

Best Sources:

• Fatty fish (richest sources): Salmon, mackerel, sardines, herring, trout (1000-2000mg per 3 oz serving)
• Plant sources (ALA—converts poorly to EPA/DHA): Flaxseeds, chia seeds, walnuts, flaxseed oil

Recommendations:

• Eat fatty fish 2-3 times weekly
• If don’t eat fish, consider fish oil or algae-based omega-3 supplement
• Limit fried fish (negates benefits)

Iron

Before Menopause: Women need more iron due to menstrual blood loss.

After Menopause: Iron needs decrease (8 mg daily vs 18 mg premenopausal).

Sources:

• Red meat, poultry, fish (heme iron—best absorbed)
• Beans, lentils, spinach, fortified cereals (non-heme iron—less absorbed)
• Vitamin C enhances absorption (combine with citrus, tomatoes, bell peppers)

Don’t Supplement Unless Deficient: Excess iron can be harmful. Get blood test if concerned about levels.

Antioxidants (Vitamins C, E, and Phytochemicals)

Why They Matter:

• Protect cells from damage (oxidative stress)
• Support immune function
• May reduce chronic disease risk
• Promote healthy skin

Best Approach: Eat variety of colorful fruits and vegetables—better than supplements.

Vitamin C:

• Citrus fruits, berries, kiwi, bell peppers, broccoli, tomatoes

Vitamin E:

• Nuts, seeds, vegetable oils, leafy greens, avocado

Phytochemicals (Plant Compounds):

• Berries (anthocyanins)
• Tomatoes (lycopene)
• Leafy greens (lutein, zeaxanthin)
• Cruciferous vegetables (sulforaphane)
• Tea (catechins)
• Turmeric (curcumin)

“Eat the Rainbow”: Different colors provide different beneficial compounds.

The Best Eating Pattern: Mediterranean Diet

Most Studied, Most Effective for Healthy Aging: Reduces heart disease, stroke, diabetes, cancer, cognitive decline.

What It Includes

Plenty Of:

• Vegetables (all types, variety of colors)
• Fruits (berries especially beneficial)
• Whole grains (oats, quinoa, brown rice, whole wheat)
• Beans and legumes (lentils, chickpeas, black beans)
• Nuts and seeds (almonds, walnuts, chia, flax)
• Olive oil (primary fat source)
• Fish and seafood (2-3 times weekly)
• Herbs and spices (flavor without salt)

Moderate Amounts:

• Poultry
• Eggs
• Dairy (especially yogurt and cheese)

Limited:

• Red meat (few times per month)
• Processed meats
• Sweets and desserts

Red Wine:

• Optional, moderate (1 glass with meal)
• If don’t drink, don’t start

Minimized:

• Processed foods
• Refined grains
• Added sugars
• Trans fats
• Excess sodium

Why It Works

Heart-Healthy Fats: Olive oil, nuts, fish provide monounsaturated and omega-3 fats.

Anti-Inflammatory: Rich in antioxidants and anti-inflammatory compounds.

Fiber-Rich: Supports digestive, cardiovascular, metabolic health.

Nutrient-Dense: Maximum nutrition per calorie.

Sustainable: Not restrictive diet—lifestyle eating pattern you can maintain lifelong.

Foods to Limit or Avoid

Added Sugars

Why Limit:

• Empty calories (no nutrients)
• Spikes blood sugar
• Promotes weight gain, especially abdominal fat
• Increases diabetes, heart disease risk
• Promotes inflammation

Hidden Sources:

• Sugary drinks (soda, sweet tea, energy drinks, fancy coffee drinks)
• Desserts and sweets (obvious)
• Flavored yogurts
• Breakfast cereals
• Granola bars, protein bars
• Condiments (ketchup, BBQ sauce, salad dressings)
• Processed foods

Target:

• Under 25 grams added sugar daily (6 teaspoons)
• Read labels—sugar listed in grams (4 grams = 1 teaspoon)

Sodium

Why Limit:

• Raises blood pressure
• Increases heart disease and stroke risk
• Promotes fluid retention

How Much:

• Under 2300 mg daily (1 teaspoon salt)
• Ideally under 1500 mg if high blood pressure

Where It Hides:

• Processed and packaged foods (70-80% of sodium intake)
• Restaurant and fast food
• Canned soups, vegetables (choose low-sodium)
• Deli meats, cheese, bread, pizza
• Condiments, sauces, seasonings

Tips:

• Cook at home more
• Read labels (choose under 140mg sodium per serving)
• Rinse canned beans, vegetables
• Flavor with herbs, spices, lemon, vinegar instead of salt
• Gradually reduce—taste buds adapt

Saturated and Trans Fats

Why Limit:

• Increase LDL (“bad”) cholesterol
• Increase heart disease risk

Saturated Fat:

• Limit to under 10% of calories (about 20g daily for 2000 calorie diet)
• Found in: Red meat, full-fat dairy, butter, coconut oil, palm oil, processed foods

Trans Fats:

• Avoid completely
• Found in: Partially hydrogenated oils (banned in US but still in some foods)
• Check labels—if ingredient list has “partially hydrogenated,” avoid

Choose Instead:

• Unsaturated fats: Olive oil, avocado, nuts, seeds, fatty fish

Refined Carbohydrates

Why Limit:

• Low in fiber and nutrients
• Spike blood sugar
• Don’t promote satiety
• Contribute to weight gain

Examples:

• White bread, white rice, white pasta
• Pastries, cookies, cakes
• Many breakfast cereals
• Crackers, pretzels

Choose Instead:

• Whole grains: Whole wheat bread, brown rice, quinoa, oats, whole grain pasta

Alcohol

Moderate:

• Maximum 1 drink daily for women
• More increases heart disease, cancer risk

What’s “1 Drink”:

• 5 oz wine, 12 oz beer, 1.5 oz spirits

If Don’t Drink: Don’t start for health benefits—risks outweigh benefits.

Practical Eating Strategies

Portion Control

Why It Matters: Need fewer calories after 40. Even healthy foods add up.

Strategies:

• Use smaller plates (8-9 inch dinner plate)
• Fill half plate with vegetables
• Quarter plate protein, quarter plate whole grain/starch
• Eat slowly, mindfully
• Stop when satisfied, not stuffed
• Avoid eating straight from package

Meal Timing

Breakfast:

• Don’t skip—associated with weight gain, worse blood sugar control
• Include protein (15-20g)

Regular Meals:

• Eating regularly (3 meals +/- snacks) prevents extreme hunger and overeating

Evening Eating:

• Large meals close to bedtime may disrupt sleep
• Allow 2-3 hours before bed if possible

Intermittent Fasting:

• Popular but not necessary for health
• If interested, discuss with provider
• Not recommended if diabetes, history of eating disorders, or taking certain medications

Meal Planning and Prep

Benefits:

• Saves time and money
• Reduces reliance on processed foods and takeout
• Ensures nutrient-rich meals available

Strategies:

• Plan weekly meals and make grocery list
• Batch cook proteins, grains on weekend
• Pre-chop vegetables
• Keep healthy staples on hand
• Freeze individual portions for quick meals

Eating Out

Challenges:

• Larger portions
• Higher sodium, saturated fat, calories
• Fewer vegetables

Strategies:

• Share entrée or take half home
• Order dressing/sauce on side
• Choose grilled/baked over fried
• Ask for extra vegetables
• Salad or broth-based soup as appetizer
• Limit bread basket
• Skip or share dessert

Mindful Eating

What It Is: Paying attention to eating experience—hunger/fullness cues, flavors, textures, enjoyment.

Benefits:

• Prevents overeating
• Increases satisfaction
• Improves digestion
• Reduces emotional eating

How:

• Eat without distractions (no TV, phone, computer)
• Eat slowly, chew thoroughly
• Notice flavors, textures, aromas
• Put fork down between bites
• Check in with hunger/fullness throughout meal

Supplements: What You Need

Food First: Whole foods provide nutrients in forms best absorbed and used by body, plus beneficial compounds not in supplements.

Supplements Can Help: When diet doesn’t meet needs or absorption impaired.

Recommended for Most Women Over 50

Vitamin D:

• 800-1000 IU daily (hard to get enough from food)

Calcium:

• Supplement only if not getting 1200mg from food
• Supplement the difference (if getting 600mg from food, take 600mg supplement)

Vitamin B12:

• If over 50, vegetarian/vegan, or low stomach acid
• 25-100 mcg daily (or 500-1000 mcg weekly)

Consider If Specific Needs

Omega-3 (Fish Oil or Algae-Based):

• If don’t eat fatty fish 2-3 times weekly
• 250-500mg EPA+DHA daily

Multivitamin:

• “Insurance” for nutrient gaps
• Choose one designed for women over 50 (appropriate iron level, includes calcium/vitamin D)
• Not a substitute for healthy diet

Probiotics:

• If digestive issues, taking antibiotics, or gut health concerns
• Choose multi-strain with at least 10 billion CFU

Avoid Mega-Doses

More Isn’t Better:

• Excessive vitamins/minerals can be harmful
• Fat-soluble vitamins (A, D, E, K) accumulate in body
• Stick to recommended doses

Talk to Your Provider: Before starting supplements, especially if taking medications or have health conditions.

Staying Hydrated

Why It Matters:

• Thirst sensation decreases with age
• Proper hydration supports every body function
• Prevents constipation, kidney stones, UTIs
• Maintains energy, cognitive function
• Supports skin health

How Much:

• 8-10 glasses (64-80 oz) daily
• More if exercising, hot weather, or drinking caffeine/alcohol

Tips:

• Drink water with each meal
• Carry water bottle
• Flavor with lemon, cucumber, berries
• Herbal tea counts
• Eat water-rich foods (fruits, vegetables, soups)
• Monitor urine color (pale yellow = well-hydrated)

Special Considerations

Vegetarian/Vegan

Extra Attention To:

• Protein (combine beans, grains, nuts throughout day)
• B12 (supplement essential for vegans)
• Iron (combine with vitamin C for absorption)
• Calcium (fortified foods or supplement)
• Omega-3 (algae-based supplement)
• Vitamin D (supplement)

Well-Planned Plant-Based Diet: Can meet all nutritional needs and is very healthful.

Food Allergies/Intolerances

Common:

• Lactose intolerance increases with age
• Gluten sensitivity or celiac disease

Solutions:

• Lactose-free dairy, plant-based alternatives
• Gluten-free grains (rice, quinoa, oats)
• Work with dietitian to ensure nutritional adequacy

Medications Affecting Nutrition

Some Medications:

• Affect appetite, taste, nutrient absorption
• Discuss with provider and pharmacist

The Bottom Line

Nutrition After 40 Requires Adjustments:

• Fewer calories needed (but nutrient needs same or higher)
• Focus on nutrient-dense foods
• Adequate protein essential

Mediterranean Diet Is Gold Standard: Vegetables, fruits, whole grains, beans, nuts, fish, olive oil. Reduces chronic disease risk across the board.

Key Priorities:

• Protein at each meal (70-80g daily)
• Fiber (25-30g daily)
• Calcium (1200mg daily)
• Vitamin D (800-1000 IU daily, likely supplement)
• Omega-3s (fatty fish 2-3 times weekly)
• Plenty of vegetables and fruits (variety of colors)
• Whole grains over refined
• Healthy fats (olive oil, nuts, avocado)
• Limited added sugar, sodium, saturated fat, alcohol

Small Changes Add Up: Don’t try to overhaul diet overnight. Make gradual, sustainable changes.

It’s Never Too Late: Improving diet at any age provides benefits. Start where you are.

Nourish Your Body: Good nutrition supports energy, health, longevity, and quality of life. You deserve to feel your best.