Life after 40: tips for healthy eating and staying fit

Life 40s


Following a good diet is essential for the well-being of the body at all ages. The body changes, habits sometimes change and the lack of time leads many people to eat quick and unhealthy meals. It is necessary to intervene in time with a good diet: useful advice .

Following a good diet is fundamental for the well-being of the organism at all ages. The body changes, habits sometimes change and the lack of time leads many people to eat quick and unhealthy meals.

It is necessary to intervene in time with a good diet that becomes increasingly important even in the epochal passages in a person’s life.

The passage to 40 years, both for men and women, represents a milestone to celebrate from which you must immediately start again. So here is that if we want to feel good, there is only one advice: eat healthier.

From a food standpoint, weight gain tends to occur in 40-year-old women. Estrogen levels, in fact, decrease, appetite increases, metabolism decreases and stress hormones increase.

A woman needs 1,800 calories per day if she leads a sedentary lifestyle, 2,200 if she exercises. Men who lead sedentary lives, from the age of 40, must ingest 200 fewer calories each day. A man needs 2,400 calories per day if he is sedentary, 2,800 if he practices sports.

Diet over 40: general advice keep your weight within a normal range do not ingest more than 1,500 mg of sodium per day, reducing the consumption of salt and prepackaged or processed foods consume adequate amounts of fiber

Man: increasing the risk of heart disease and cholesterol, he needs a diet characterized by the consumption of lean meats and poultry (cooking them without adding saturated fat).

Perfect low-fat dairy products. Reduce foods high in food cholesterol. Woman: to avoid osteoporosis, take 1,000 mg of calcium a day to compensate for the natural decrease in the body’s ability to absorb calcium and build bone mass.

You also need to consume enough vitamin D to protect yourself from breast cancer and colon cancer. Breakfast: a bowl of oatmeal or a bowl of cereals is recommended; if you use skimmed milk you already get a calcium intake of about 800-1,000 mg.

Coffee break: healthy low-sodium snacks such as unsalted almonds or walnuts, fruits and vegetables, homemade hummus or yogurt Lunch and dinner: it is better to always choose foods rich in fiber to be able to lose weight and keep cholesterol under control.

If the lunch is fast, ideal brown rice with vegetables, chicken sandwich and mustard with wholemeal bread, salads seasoned with balsamic vinegar. Dinner may include pasta with tomato sauces, grilled fish, steamed vegetables, baked chicken and sweet potatoes, spinach or couscous salads. To increase your metabolism, always take a walk after lunch or after dinner.

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