What Is The Perfect Nutritional Meal For A 40-year-old Woman?

The dietary choices you make at age 40 can impact your health today and affect your risk of disease in the future. Achieving a healthy weight, maintaining healthy bones and managing your blood sugar, blood pressure and cholesterol are vital to sustain your health and reduce your risk of obesity, osteoporosis, diabetes, stroke and heart disease. The perfect meal includes nutrient-dense foods and excludes processed foods. Consult your doctor about your diet.

Appetizer

Begin your meal with a spinach salad with carrots, tomatoes, cucumber, Mandarine oranges, cranberries and apple and a dressing made from extra virgin olive oil and vinegar. Vegetables and fruits are nutrient-dense foods that contain vitamins, minerals and antioxidants. According to the Centers For Disease Control and Prevention, people who eat generous amounts of vegetables and fruits as part of a healthy diet are more likely to have reduced risk of chronic diseases, such as heart disease, cancer, high blood pressure, stroke and Type 2 diabetes than people who eat less vegetables and fruits. Olive oil contains monounsaturated fatty acids, a healthy fat that can lower your risk of heart disease. Plus, eating olive oil can reduce your risk of breast cancer, according to research by scientists at the University of Las Palmas of Gran Canaria in Spain and published in "Public Health Nutrition" in February 2006.

Entree

For your entrée, enjoy grilled salmon with brown rice and steamed collard greens. Salmon is a heart healthy fish that contains omega-3 fatty acids, healthy fats that may reduce your risk of cardiovascular disease, the leading cause of death in women. Brown rice is a whole grain that is a good source of vitamins, minerals and fiber, an indigestible substance that can help you sustain regular bowel movements. Collard greens are the most nutrient-dense vegetable.

Beverage

Green tea is a healthy beverage to enjoy during your meal. Green tea contains antioxidants called catechins that lower cholesterol, prevent atherosclerosis, protect against cancer, control blood sugar, reduce intestinal inflammation and help to burn fat for weight loss. Green tea also contains L-theanine, an amino acid that can calm your nervous system.

Dessert

Enjoy frozen soy cream with almonds and strawberries for a bone-healthy dessert that may also reduce your risk of cancer. Frozen soy cream is made from soy milk, a rich source of calcium, a mineral that helps you build and maintain strong bones and reduce your risk of osteoporosis. Your daily requirement for calcium at 40 years of age is 1,000 mg. One serving of soy milk contains 107 calories and 309 mg of calcium. Raw almonds are also a good source of calcium, providing 75 mg for a 1 oz. serving. Soy also contains isoflavones, an antioxidant that may inhibit bone loss and increase bone growth. Strawberries are rich in antioxidants, substances that may reduce your risk of cancer.