Women’s physique changes after a certain age and more attention is also needed in nutrition. What do we bring to the table in the diet for women after 40?
Forty for every woman is a milestone. The physique is no longer that of a girl’s, but it is still important to keep it toned, lean and possibly reduce the risk of sagging hips. As usual, there are no magic potions or miracle recipes, but the diet for women after 40 does.
An effective diet and not at all demanding, as long as you follow a few basic rules. The fundamental one in the diet for women over 40 is to limit excesses. So absolutely cut down on sugars and increase lean protein. At the same time, since the body has changed, pay attention to glycemic spikes, combining the right foods at the table. But all this must be accompanied, as is often the case in diets, by regular, if not necessarily strenuous, physical activity.
Going into detail, there must be at least one protein element in the three main meals of the day. So milk and dairy products (including yoghurt), cheese and dried fruit such as nuts, peanuts, almonds for breakfast. For lunch and dinner, on the other hand, white meat of all kinds, fish rich in Omega 3, ricotta, eggs, pulses, a Parmesan or Parmesan-type cheese. In the same way, the amount of pasta, bread and cereal products should be reduced, concentrating on wholemeal ones.
What should never be missing from a woman’s diet after 40? Vitamin A, the one contained in red and orange vegetables (such as carrots and tomatoes), as it improves cell metabolism and stimulates circulation. But also flavonoids in fruits such as raspberries, blackberries and blueberries which counter fluid build-up and strengthen capillaries. It’s still magnesium and calcium that help maintain healthy bones and burn fat. We’ve already mentioned Omega 3, but we also need the phytoestrogens found in soya and its derivatives which combat the physiological decline of oestrogen from the age of 40.
Diet after 40, a sample menu
The premise is necessary but useful. Before starting any diet for women after 40, it is essential to contact a specialist, especially a nutritionist. But what should the daily menu be to feel good?
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Omnivores for breakfast can consume a glass of whole milk, 30 grams of natural oat flakes, 6-7 almonds, 100 grams of blueberries, raspberries or strawberries (depending on the season). Mid-morning 7-8 nuts.
AT Lunch open with a bean sprout salad with 2 tbsp extra virgin olive oil and lemon juice, 50-60 grams of wholemeal pasta with tomato sauce and 2 hard-boiled eggs or 100 grams of salmon with vegetables.
For a snack 4-5 almonds and a square of dark chocolate. And for dinner, salad with fennel, parmesan and walnuts with two teaspoons of olive oil, 200 g of grilled chicken breast or turkey breast with boiled courgettes, 40 grams of wholemeal bread. You can finish with a diuretic fruit such as pineapple.
