As a woman ages, her body goes through complex changes, including hormone fluctuations, unintended weight gain and loss of bone mass. Good nutrition throughout life is essential for longevity. But if you're a woman who's over 40, you may be aware that good nutrition is more important than ever. Key nutrients, along with a fitness program, play an important role in sustaining your health. Avoid the leading threats to your health as you age by getting regular exams, and consult your physician for specific nutritional recommendations, based on your health status.
Calories and Weight Management
Women over the age of 40 generally need to consume 1,700 to 2,200 calories per day, according to the Illinois Department of Public Health. The daily calories you need to sustain a healthy weight depend on your size and activity level. If you have experienced a slight gain in weight, this can be managed by moderating your caloric intake and expenditure. Reducing the calories you consume or increasing the calories you burn by 500 per day can result in a 1 lb. weekly weight loss. The key is to eat lower-calorie foods like produce or whole grains and exercise daily for 20 to 30 minutes.
Carbohydrates and Protein
Carbohydrates should account for 45 to 65 percent of your total daily calories, which equate to 900 to 1,300 calories, based on a 2,000-calorie diet. Choose healthy carbohydrates like produce, grains and beans, which also supply you with 21 to 25 g of daily fiber for digestive health. Protein is important for maintaining muscles, but you should be careful about eating too much, because it can raise the risk for calcium loss, thus increasing the risk of osteoporosis, according to Harvard Medical School. Fifteen percent of your daily calories can come from protein, which equates to no more than 60 g a day, or 8 oz. of chicken.
Fat
Fat is an essential nutrient, but too much saturated fat in your diet increases your risk of heart disease, stroke and cancer. Fat is also calorie-dense, meaning each gram of fat has 9 calories, and if you are trying to manage your weight, a high-fat diet can hinder this process. Your daily fat consumption should not exceed 35 percent of total daily calories, and this equates to 700 fat calories a day. Of those 700 fat calories, you can consume 140 to 200 from saturated sources like dairy or lean cuts of red meat, but the fewer saturated fats, the better for your health. Healthier fats come from fish, baked poultry, olive oil, nuts and beans.
Vitamins and Minerals
A balanced diet plentiful in fresh fruits, vegetables, whole grains, low-fat dairy and lean protein can fulfill your daily vitamin and mineral requirements. However, you may need additional calcium and anti-oxidant-rich vitamins in your diet as you age. Calcium keeps your bones from weakening, and the daily recommended allowance increases from 1,000 mg to 1,200 mg when you near menopause around age 50. Vitamins A, C, and E, the anti-oxidant vitamins, also play a role in protecting your heart from disease and minimizing the risk of breast cancer, which increases after menopause. The anti-oxidant vitamins are plentiful in leafy green vegetables, citrus, squash, berries, nuts and olive oil. If a supplement is warranted to improve your nutritional intake, consult your physician for recommendations.
References
- Medical Journal of Australia; Why Do Women Aged 40 and Over Need a Different Diet? What are Their Specific Requirements and Are These Met?; November 2000
- Office of Dietary Supplements: Calcium
- Illinois Department of Public Health: Facts About Womens Wellness-Nutrition
- MayoClinic.com; Women's Health; Preventing the Top 7 Threats; February 2011
- Harvard Medical School: Good Nutrition; Should Guidelines Differ For Men and Women?
- MayoClinic.com; Healthy Diet; End The Guesswork With These Nutrition Guidelines; February 2011
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