Diet plan for 45 year old female has to focus on those with high fiber content, high protein intake, complex carbohydrates, low sodium and saturated fats so that it can be their best weight management tool. This article will explain how to lose weight over 40 female and the importance of nutrition in elderly.
A woman’s body goes through an immense transformation as she picks up her years. Her metabolism begins to slow down and then is further affected by the drop in estrogen levels that begin to take place in perimenopause and menopause. As this results in less energy being released, a diet for over 40 female ensures that she maintains her weight by eating the right foods.
Diet Plan For 45 Year Old Female
45 year old woman drinking glass of milk
After hit 45, you’re often finally able to find a little time to focus on you and are ready to start eating better. While the diet basics are pretty much the same at any age, a woman over the age of 45 is at a greater risk of heart disease, and as you approach menopause, a greater risk of osteoporosis, so your healthy diet plan should be focused on foods good for your heart and bones.
Calories and Weight Gain
woman standing on scale
When it comes to health, weight matters. As you get older you are more prone to weight gain because you have less muscle mass, which leads to a slower metabolism. Plus, when you hit menopause your falling estrogen levels, compounded with stress and poor sleep, also make you more prone to weight gain, according to the Academy of Nutrition and Dietetics. To help keep the pounds at bay, watch your calorie intake. Although individual calorie needs vary, most women over the age of 45 can maintain a healthy weight consuming 1,600 to 2,200 calories a day.
Up the Whole Grains
bowls of whole grain rice
Getting more whole grains in your diet might reduce your risk of heart disease and improve heart health. A 2008 study published in “Nutrition, Metabolism and Cardiovascular Disease” found that people who eat 2.5 servings of whole grains a day have 21 percent fewer cardiovascular disease events — such as a heart attack or stroke — than those that consume less than two servings a week. The Harvard School of Public Health suggests that the fiber and antioxidants found in whole grains are responsible for its heart-protecting capabilities. Women over 45 need five to seven servings of grains a day, and at least half those servings should be whole grains, such as oatmeal, whole-wheat bread, whole-wheat pasta, brown rice, amaranth, quinoa and barley.
Fruits and Veggies
freshly sliced banana
Fruits and vegetables are low in calories, filling and full of nutrients, making them excellent choices for weight control and heart health. Bananas and sweet potatoes are rich in potassium, which can help lower blood pressure. Women over 45 need 2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit each day.
You Still Need Milk
glass of milk being poured
Milk is a good source of calcium and vitamin D, nutrients that support bone health. Estrogen protects bones by limiting bone breakdown. When your estrogen levels drop during menopause, your bones no longer have that protection, and your body breaks down more bone than it rebuilds, increasing your risk of osteoporosis. To promote bone health over 45, you should get three servings of low-fat or nonfat dairy per day like 1 cup of milk, nonfat yogurt or 1 1/2 ounces of natural cheese. Non-dairy sources of calcium include soy milk, tofu, canned sardines and fortified orange juice and cereals.
Varied and Lean Protein
grilled salmon plate
Lean sources of protein, such as lean red meat, poultry, seafood and beans, are heart healthy due to their low saturated fat content, and are also a good source of zinc, iron, magnesium and the B vitamins. Try to include 8-ounces of salmon or other fatty fish each week to increase your intake of omega-3 fatty acids, which reduce risk of heart disease by lowering cholesterol and blood pressure. Soy foods, such as soybeans and tofu, are not only a good source of protein, but also contain phytoestrogens — which are plant hormones that mimic estrogen in your body — that might help you combat menopausal symptoms, according to the Academy of Nutrition and Dietetics.
Diet for Over 40 Female
The best diet for women over 40 is one that considers both caloric and nutritional requirements.
Knowing which foods work best for you and your needs will help you to create an amazing body that lasts a lifetime.
Eating whole foods is the best weight loss and healthy eating strategy for numerous reasons.
Whole foods are loaded with nutrients as they haven’t been processed, or altered in any way.
They are the foods you find in nature.
Whole foods are free from added sugars, preservatives, other fillers, and are usually lower in calories (and higher in fiber) than processed foods.
Because whole foods are loaded with vitamins, minerals, and other essential nutrients, these foods maximize energy during weight loss.
They also prevent nutrient deficiencies that can take a toll on your health.
But the best diet for women over 40 is more than just whole foods.
Here’s what you need to know to choose the diet that’s right for YOU!
You don’t have to starve yourself to reach and maintain a healthy weight! It’s time to start rethinking dieting.
What Makes Weight Loss Over 40 Work?
There are numerous key components of the best diet for women over 40.
When broken down into individual parts, planning weight loss meals and menus can feel like a breeze. An effective weight loss diet over 40 includes:
The Right Number of Calories
Planning a weight loss diet for women over 40 involves controlling your calorie intake.
Increased age is associated with lower calorie requirements, as metabolism tends to slow down the older you are.
To maintain a healthy weight, the Dietary Guidelines for Americans suggest women over 40 eat the following number of calories based on how active they are:
- Age 41-50: 1,800-2,200 calories
- Age 51-60: 1,600-2,200 calories
- Age 61 and older: 1,600-2,000 calories
If weight loss is your goal, subtract 500-1,000 calories from your usual intake.
For many women, this means eating just 1,200-1,500 calories per day (up to 1,800 calories for women who weigh more or are very active).
To follow a reduced-calorie diet for weight loss, aim to eat about:
- 3 meals containing about 300-350 calories each
- 2-3 snacks containing 200-250 calories each
Lots of Vegetables
There are three main categories of vegetables.
Starchy vegetables are rich in carbohydrates and sometimes protein too, and non-starchy vegetables are much lower in calories and carbs.
Aim to fill half of each plate with non-starchy vegetables during weight loss and one-fourth of your plate with starchy foods.
Examples of the various types of vegetables include:
- Non-Starchy Veggies: lettuce, spinach, other leafy greens, cabbage, onions, cucumbers, tomatoes, bell peppers, celery, mushrooms, asparagus, zucchini, broccoli, and cauliflower.
- Protein-Rich Starchy Vegetables: peas, black beans, kidney beans, garbanzo beans, lentils, and other legumes.
- Other Starchy Veggies: corn, yams, squash, and sweet potatoes.
All vegetables are loaded with fiber, which enhances weight loss by boosting satiety and keeping you full longer.
Protein
Protein foods aid in weight loss because they increase satiety, help your body burn extra calories, and enhance muscle maintenance during weight loss.
Fill one-fourth of your plate with nutritious protein foods like organic lean meats, chicken, turkey, fish, seafood, eggs, tofu, and seitan.
Limit red meat and steer clear of processed meats like bacon, sausage, ham, cold cut meats, and hot dogs.
Protein Shakes
Protein shakes make excellent meal replacements or satiating snacks during weight loss, and are usually good sources of calcium.
To create your own homemade protein shake mix together whey, casein, egg, or plant-based protein powder with water or milk.
Add in fruit or nut butter if you desire, blend it with ice, and enjoy!
How much protein do you need per day? Calculate your daily protein intake!
Calcium-Rich Foods
Foods rich in calcium are crucial for maximizing bone health in women, and many of these foods are loaded with vitamin D and protein.
Aim to consume 2-3 servings of dairy foods or calcium-rich substitutes daily.
Examples include low-fat milk, Greek yogurt, low-fat cottage cheese, reduced-fat cheese, almond milk, soy milk, other plant milk, and vegan yogurts (such as soy or almond milk yogurt).
Heart-Healthy Fats
Nutritious fats are an important part of the best diet for women over 40.
These fats increase satiety, maximize brain health, and help keep your hair, skin, and nails healthy.
Choose a heart-healthy fat at each meal and snack to complete weight loss meal plans for women over 40.
Examples include avocados, nuts, seeds, nut butter, olive oil, other plant oils, olives, fatty fish or fish oil, and hummus.
Dip fruit in nut butter, cook with olive oil, dip veggie sticks in hummus, add avocados to salads and sandwiches, snack on nuts between meals, top yogurt or cottage cheese with seeds, and take a fish oil supplement if your doctor recommends it.
No Processed Foods
Cutting back on processed foods aids in weight loss over 40 and can improve your overall health and wellness.
Processed foods are often loaded with added sugar or sodium, and contain less fiber than many whole foods.
Examples of foods to avoid when following the best weight loss diet for women over 40 include sweets, sugary drinks, potato chips, processed meats (hot dogs, regular bacon, ham, etc.), white rice, white bread, regular pasta, fried foods, baked goods, and pizza.
Limit Alcohol
Alcohol is linked with certain types of cancer and contains 7 calories per gram vs. the 4 calories per gram in protein and carbohydrates.
Mixing alcohol with sugary drinks or other mixers further boosts its calorie content, and these calories don’t nourish your body.
Steer clear of alcoholic drinks if you can or limit them as much as possible for effective weight loss in women over 40.
Choose water, coffee, and green tea instead.
Find out if drinking alcohol and losing weight can be done at the same time!
Sustainability
Some of the most effective short-term weight-loss diets are difficult to maintain for life.
When weight loss is your goal, choose a well-balanced diet you can continue indefinitely.
Losing weight at a slower pace of 1-2 pounds per week might not sound desirable, but this rate of weight loss is most effective for long-term success vs. a temporary quick fix.
Gender-Specific Components
What works for weight loss in men might not necessarily be right for women.
While the concept is the same, women over 40 have unique nutritional and weight loss needs compared with men and younger women.
The best weight loss diet for women over 40 is something that’s specifically designed for women in this age category.
How to Lose Weight Over 40 Female
Age Matters
If you’re over 40, you may have noticed that it’s easier to gain weight — and harder to lose it — than it used to be. Changes in your activity level, eating habits, and hormones, and how your body stores fat all can play roles. But a few simple steps may help you slim down.
Eat Your Fruits and Veggies
Fill half your plate with them at every meal. Produce tends to have more nutrients and less fat and calories than meat, dairy products, or grains. And it may help you feel satisfied, even if you eat less. Fresh fruits, like apples and berries, are also great in place of high-fat or high-sugar snacks.
Don’t Skip Breakfast
Experts recommend a healthy morning meal like oatmeal or whole wheat toast with fruit. It can help curb that mid-morning hunger that leads you to grab something unhealthy on-the-go or overeat at lunch. Small meals or snacks every few hours can keep your appetite in check all day long.
Eat Less at Night
If you get most of your daily calories at lunch (before 3 p.m.), you might lose more weight than if you have a big meal later. But the most important thing is still what you eat, not when.
Cook Healthy Meals
A lot of extra fat and calories can come from the way you prepare food. Instead of frying food or cooking it in butter or lots of oil, try grilling, baking, or broiling. This is good advice at restaurants, too: Skip foods that are fried or that come in creamy sauces.
Don’t Make a Second Trip
You tend to be less active as you get older, and you may need a few hundred calories less than you used to. To lose weight, you may need to cut your calories back even more. Smaller portions and tracking your calories with a food diary or an app can help you eat less.
Pay Attention
When you’re busy with work, kids, and life, you can be tempted to grab food on-the-go or multitask through a meal. But you’re more likely to overeat — and be hungry again soon after — if you don’t focus on your food. Sit down for meals and tune in to what’s on your plate (not what’s on your TV or computer screen). That helps your brain realize when you’ve had enough.
Lay Off the Soda
If you drink sugar-sweetened coffee, tea, soft drinks, or energy drinks, switch to water or another zero-calorie beverage. Your sweet drinks have lots of added sugar, which can make you gain weight and raise your risk for diabetes.
Cut Back on Alcohol
Beer bellies aren’t always caused by booze. But a “spare tire” is common in middle age, and alcohol can have something to do with it. A glass of beer or wine is about 150 calories, and that can add up if you drink often. Plus, alcohol can make you hungry, so you may eat more while you drink.
Make Time for Exercise
Between desk jobs, commutes, and family activities, many 40-somethings don’t have a lot of free time to work out. But it’s important — for your weight and your overall health — to fit in at least 2 1/2 hours of moderate physical activity (like brisk walking or light yard work) every week. Pencil times in to your calendar, and make them a priority.
Build Muscle
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises — lifting weights or doing body-weight exercises, like push-ups and squats — at least twice a week can help you keep those muscles.
Relax, Don’t Stress
Stress can make you more likely to binge on unhealthy food, and it makes it harder for your body to break down fat. Try yoga, deep breathing, meditation, going for a walk, or reading a good book. Stress relief is different for everyone, so find what works for you.
Get Good Sleep
All kinds of things can mess with your sleep after age 40 — health problems, stress, medications, and, for women, menopause. But people who don’t get good-quality sleep are more likely to gain weight. If you skimp on sleep because you’re busy or stressed, try to change your habits and settle into a regular routine.
Have Your Thyroid Checked
If you eat healthy and exercise regularly and still can’t lose weight, your thyroid might not be working like it should. This happens in about 5% of people, and it’s most common in women and people over 60. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. Medications can help, so get it checked if you think it might be an issue.
Get Support
For many people, it’s easier to lose weight with others than to do it alone. You might enter a weight-loss contest at work, join a group on social media, or ask a friend to go for early-morning walks or classes at the gym. Other people who share your goals can help keep you accountable and cheer you on as you make progress
Importance of Nutrition in Elderly
1. Fiber
Seniors who no longer lead active lifestyles often develop constipation and other gastrointestinal disorders. By ensuring meals include an adequate amount of fiber, foods move through the system more easily. Inadequate fiber intake may also lead to gastrointestinal cancer. Fresh fruits and vegetables, whole grains, and nuts are excellent options for increasing fiber consumption.
Family caregivers should focus on daily nutrition to increase their loved one’s physical wellbeing. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Waterloo family caregivers who need a break from their caregiving duties can turn to Home Care Assistance. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity.
2. Protein
Despite getting older, seniors need to make sure they get sufficient amounts of protein in their diet. Protein is necessary for several functions, such as cell replication, growth, and repair. The iron derived from meat is also necessary to prevent anemia. Great options for protein include lean meats such as chicken, turkey, and fish. Red meat intake should be limited due to fat and extensive iron content. Other options include beans, legumes, nuts, and low-fat or fat-free dairy products.
3. Calcium
Older adults need to be aware of their calcium intake to keep their bones healthy, or they might become prone to osteoporosis. When the body doesn’t get enough calcium, it gets calcium from bones and teeth. Brittle bones increase the risk of fractures. Good sources of calcium include dairy products that also offer vitamin D. Cabbage, kale, spinach, figs, tofu, and fortified juices are other options.
4. B Vitamins
Many seniors are deficient in B vitamins, which are necessary to protect delicate peripheral nerve tissue. B vitamins are also essential for ongoing cognitive health. A deficiency in B12 has been associated with the development of dementia-like symptoms and memory loss. Lean meats, dairy products, eggs, fish, and fresh produce all provide B vitamins.
Seniors who require help with meal preparation and grocery shopping may want to consider hiring a professional caregiver. The home care services Waterloo seniors need can vary. Some need assistance a few hours a day, while others require more extensive around-the-clock assistance. At Home Care Assistance, we tailor our care plans based on each senior’s individual care needs, and the plans can be adjusted at any time.
5. Vitamin A
Vitamin A is necessary to prevent vision impairment. As adults age, they may develop a variety of visual issues, such as night blindness and farsightedness. Yellow and orange fruits and vegetables are rich in Vitamin A.
6. Saturated And Trans Fats
High levels of cholesterol from saturated and trans fat consumption has been linked to colon, pancreas, and prostate cancers. High-fat diets may also contribute to hypertension as blood vessels become blocked due to fatty plaque formation. High cholesterol levels that impair blood vessels also have the potential to damage the heart. Older adults must pay particular attention to their cholesterol levels, as they tend to rise with age. Excess fat intake also leads to obesity and the possibility of developing diabetes, which further poses a potential risk for the cardiovascular system and cognitive function. Seniors should limit or avoid snacks and fast foods that are high in fat, salt, and sugar.