With every step that you take ahead in your chronological age, your nutritional needs change. In your 20s and 30s, your metabolism is faster as compared to when you reach your 40s. And if you are trying to lose weight, it is going to be even more challenging.
Women need to be extra careful about their nutritional requirements after the age of 40 as they are nearing menopause. Hormonal changes that take place at this age play a vital role in determining your mood, weight, physical and mental health.
1. Almonds: Almonds contain healthy fats (monounsaturated and polyunsaturated fats) and make for a great snack to munch on.
2. Fibre: Vegetables rich in fibre like cabbage, broccoli, beetroots, carrots etc must be a part of your diet. They help in stabilising blood sugar levels and should be a part of your diet.
3. Carrots: One of the richest sources of Vitamin A, carrots are great for your skin and vision. Also beta carotene in carrots help in reducing acne and wrinkles.
4. Chia seeds: One of the highest sources of fibre, chia seeds are a great way to get your omega -3 fatty acids that are heart-friendly. If you are 40 plus, eat chia seeds in moderate quantities regularly.
5. Berries: Berries like raspberries and blueberries are rich in anti-oxidants that help in reducing inflammation in the body.
6. Oats: Oats are a great source of fibre and have a low glycemic index. They help in regulating blood sugar and insulin levels.
7. Quinoa: Quinoa is rich in protein and fibre and is great for improving digestion and satiety. Also quinoa is gluten-free. People with gluten intolerance can easily load up on this healthy grain.