I had been researching this post for a while but had not gotten around to writing it until we got a request in our forum for information on nutrition. Aging places new demands on our bodies and altering our diets is one of the ways that we can stay healthy and look great.
The general diet advice is the same for all age groups: limit your intake of fats and sugars, eat lots of vegetables and fruit, eat any source of Omega -3, and try to build fibre into your diet.
Specific advice for women over 40 emphasises anti-oxidants and supplements to prevent osteoporosis. Green tea is a great source of anti-oxidants and many people swear by it as an anti-ageing source. fresh vegetables and fruit have similar properties and are great sources of energy while offering less risk of weight gain. Coconut, olives and avocados are the exception to this rule as they do contain some fat.
Vitamin D and Calcium supplements have both been shown to combat osteoporosis, but you should discuss the amounts you take with a health professional first. Calcium dosage in particular needs to be varied, depending on whether or not you are on HRT. Dosage recommendations also vary depending on the country in which you live.
As we get older we need slightly more protein to repair and protect our muscles. The best sources are protein-rich oily fish such as salmon or tuna, but lean beef can also be good (simular cholesterol levels to chicken). Beans, nuts and soy are vegatable protein sources.
Multi-grain breads, brown rich and rye are great sources of body fuel and they also help to prevent against a range of diseases. Yoghurt, oranges and bananas are also good carb sources. The cereals are also a great source of fibre.
Milk with cereals, yoghurt and the occasional latte are great food sources of calcium. It is worth building these into your diet to invest in strong and healthy bones.
Being conscious of what you eat, taking some supplements and taking fluids regularly, we can continue to look great, stay healthy an avoid excessive weight gain.