March 31, 2023 | 18:58
— Anna Novotná
A menu for women over forty should focus on healthy eating that helps maintain a healthy weight and promote overall health. It’s definitely important to focus on protein intake and avoid empty calories. Protein is important for maintaining muscle mass and metabolism. In this article, you will learn the most important information about proper nutrition, including an example of a menu for women over forty.
It is important to focus on protein intake and avoid empty calories / Depositphotos
A menu for women over forty should focus on healthy eating that helps maintain a healthy weight and promotes overall health. Reducing your intake of unhealthy fats and sugars is also an important aspect. These foods can cause blood sugar and cholesterol levels to rise and increase the risk of heart disease and other health problems. Instead, the diet should focus on healthy fats like olive oil, avocados, nuts and seeds, and naturally sweet foods like fruit.
If you want to stay in shape after forty, it’s important to pay attention to several factors that can affect the success of your diet and overall health:
Increase protein intake: Protein is important for maintaining muscle mass and metabolism. Therefore, you should increase your protein intake by at least 10-20%.
Avoid empty calories: Avoid empty calories from processed foods, sugars, sweets and alcohol.
Consume more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and fiber, which helps maintain healthy digestion and improves overall health.
Add whole grains: Whole grains are rich in fiber and other important nutrients. Avoid white bread, rice and pasta and try to replace them with whole grain alternatives.
Consume healthy fats: Healthy fats such as fatty fish, olive oil, avocados and nuts are important for heart health and brain function.
Adequate hydration: Drink plenty of water and avoid sugary drinks and alcohol.
Exercise regularly: Regular movement and exercise are important for maintaining muscle mass and metabolism. Includes walks. Swap your car or public transport for walking or cycling if possible.
It’s important to remember that every woman has different needs and preferences, so it’s important to tailor your diet and exercise to your individual needs and taste preferences. If you have a health problem or need advice about your diet, consult a nutritionist or doctor.
Here are some tips for creating a healthy diet:
Have a healthy breakfast – Breakfast must be nutritious and contain enough protein, fiber and healthy fats. For example, a yogurt with fruit and oatmeal, whole-grain toast with ham and egg, or a smoothie with fruits and vegetables can be a good choice.
Eat smaller portions – If you want to maintain your weight, it is important to limit the amount of food you eat. Try to eat smaller portions and eat more slowly to give your body time to signal satiety.
Include enough protein in your diet: Protein is important for maintaining muscle mass and metabolism. Try to include enough protein in your diet from a variety of sources such as meat, fish, eggs, legumes and nuts.
Choose healthy fats – Healthy fats are important for the body to function properly and can also help keep you full. Include healthy fats in your diet from a variety of sources, including avocados, olive oil, nuts and seeds.
Limit your sugar intake – Sugar can be harmful to health and can also contribute to weight gain. Try to limit your sugar intake and choose foods with a low glycemic index, which will gradually release energy into your body.
Include plenty of fruits and vegetables in your diet – Fruits and vegetables are important for health, they contain important vitamins, minerals and fiber. Try to eat a variety of fruits and vegetables, ideally in season.
An example of a menu for a woman in her forties
- Breakfast: Wholemeal toast with avocado and tomato, fruit, a cup of tea or coffee
- Snack: an apple, a few nuts
- Lunch: Quinoa salad with chicken, vegetables and Dijon sauce
- Snack: Yoghurt with nuts and fruit
- Dinner: grilled salmon with broccoli and potatoes, a cup of green tea
- Breakfast: Omelette with spinach and cheese, wholemeal toast, a cup of coffee or tea
- Snack: a slice of turkey, a cup of natural yogurt, fruit
- Lunch: Fried rice with chicken, vegetables and ginger, a cup of tea
- Snack: fruit and vegetable smoothie, a few almonds
- Dinner: chicken with quinoa and vegetables, a cup of green tea
- Breakfast: cottage cheese with fruit and nuts, wholemeal toast, a cup of coffee or tea
- Appetizer: carrot, cheese
- Lunch: Baked fish with potatoes and vegetables, a cup of tea
- Appetizer: Wholemeal bread with tuna and vegetable spread, fruit
- Dinner: Turkey steak with bean salad and fresh green salad, a cup of green tea
- Breakfast: Oatmeal with fruit and nuts, or wholemeal toast with ham and egg, tea or coffee without sugar.
- snack: Fruit, vegetable or yogurt with nuts.
- Lunch: Grilled chicken breast with quinoa and vegetables, or pasta with tomato and basil, vegetable salad with olive oil and vinegar.
- snack: Whole grain bread with hummus and vegetables, or cheese and vegetable sticks.
- Dinner: Grilled salmon with mashed potatoes and steamed vegetables, or baked chicken breast with quinoa and vegetables, vegetable soup with whole wheat bread.
- Before sleeping: Sometimes it can happen that you go to bed later and you are hungry before sleep. You can have vegetables or maybe a natural (non-creamy) yogurt. For example. Shredded cucumber salad with white yogurt is a good choice. Just grate the cucumber, mix it with white yogurt, add salt and pepper, and a delicious and healthy quick dish is on the table.
It is important to remember that each woman has different needs and preferences, so the menu must be adapted to her individual needs and taste preferences. If you have a health problem or need advice about your diet, consult a nutritionist or doctor.
Article by the author, other sources: www.ncbi.nlm.nih.gov, www.mayoclinic.org, www.eatright.org, www.nutritiondata.self.com, books on healthy nutrition “Healthy Diet” by Jaroslav Doubrava or “Eating to Heal the Body” by Dr. Joshua Axe.