Are you a woman over 40? If yes, then it’s important to pay attention to your nutritional needs when choosing a diet.
To create a healthy, long-lasting body, focus on eating whole foods. Whole foods are lower in calories and higher in fiber than processed foods. They are free from preservatives, added sugars, and other fillers.
Whole foods are packed with essential nutrients that can help boost energy and prevent nutrient deficiencies during weight loss.
But remember, the best diet for you is one that takes into account your unique needs and preferences.
Best Diet and Nutrition Tips for Women over 40
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Prioritize Pre-Fueling
Starting your run without fuel can lead to faster fatigue and slower recovery. However, if you fuel up with a meal containing carbs and proteins around 1 to 3 hours before your run, you can reduce the amount of the Cortisol hormone. It also decreases muscle catabolism during your workout and improves repair after.
If you don’t have time for a full meal, try eating a banana or having a sports drink to get some easily digestible carbs in before your run. This will help you start energized and finish strong.
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Focus on Fats
While the recommended amount of fat in your diet does not increase with your age. Fats help with satiety, hormone regulation, and reducing inflammation caused by exercise and stress.
Aim for 20-35% of your daily caloric intake to come from fats. Take fat from polyunsaturated sources such as nuts, fatty fish, oils, and vegetables.
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Power Down
As menopause approaches, it is possible to reduce the likelihood of sleep issues by ensuring that your daily protein intake is sufficient. A snack before bed containing casein, a protein found in yogurt and milk, can assist in falling asleep and promoting muscle repair.
Adding a portion of tart cherry juice to your evening routine may increase melatonin levels, while a serving of decaf tea with L-theanine can aid in relaxation and sleep.
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Eat for Healing
As an injured runner, it’s common to worry about losing fitness and gaining weight while you’re unable to run. However, drastically cutting calories can hinder your recovery and worsen your already low mood. Instead, focus on ways to maintain muscle mass and aid in recovery, such as consuming 15-30g of protein every 4 hours or increasing your consumption of omega-3 fatty acids. A recent study found that supplementing with fish oil helped prevent muscle loss in women who had to keep one leg immobile for two weeks.
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Switch out the fast-burning carbs
To maintain a healthy weight and potentially reduce the risk of certain medical conditions, it is important to regulate insulin levels in the body.
One way to do this is by avoiding fast-acting carbohydrates such as white bread, sugar, and potatoes. Instead, opt for slow-burning carbs like whole grains and legume-based pasta or nutrient-dense options like berries.
These choices can provide sustained energy, manage cravings, and keep insulin levels in check. Additionally, incorporating certain superfoods into your diet can further support weight management and overall health.
Conclusion
As you enter your 40s, fad diets that promise rapid weight loss may seem tempting, but they aren’t the answer. Instead, you need a sustainable plan that supports long-term fitness, well-being, and weight management.
Keep in mind that no diet works for everyone, but by considering your eating habits, past experiences, and goals, you can find a plan that works best for you.
Whether it’s a commercial program or a homegrown approach, the key is to find a diet that you can stick with long-term and adapt as your needs change.
