Nutrition Coach Outlines Protein, Carbs, Fibre Targets For Women After 40
1-1.2g protein per kg body weight, 45-50% carbs, 25-30g fibre and 3 servings of fermented foods daily for women over 40.
As women age, dietary needs evolve, particularly after the age of 40, when metabolism slows and muscle mass naturally declines. Wellness experts emphasize that balancing protein and carbohydrates is key to maintaining energy, supporting muscle health, and promoting overall well-being during this stage of life.
Nutrition coach and wellness specialist, Anita Sharma, explains that women over 40 should prioritize high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins. “Protein is essential for preserving muscle mass, strengthening bones, and aiding in recovery from daily physical activity,” Sharma says. “It also helps stabilize blood sugar levels, which can become more volatile with age.”
Carbohydrates, while sometimes demonized in popular diets, remain a crucial part of a healthy eating plan. Experts recommend focusing on complex carbohydrates such as whole grains, vegetables, fruits, and legumes. These foods provide sustained energy, support digestive health, and help regulate blood sugar, making them particularly important for women in their 40s.
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Sharma advises pairing protein and carbohydrates in meals to optimize nutrient absorption and maintain satiety. For example, a lunch of grilled salmon with quinoa and steamed vegetables combines lean protein with slow-digesting carbs, offering both energy and essential vitamins and minerals. Similarly, snacks like Greek yogurt with berries or hummus with whole-grain crackers can help prevent mid-day energy slumps.
Beyond macronutrients, hydration, healthy fats, and micronutrients like calcium, vitamin D, and magnesium are also vital for supporting hormonal balance, bone health, and cardiovascular function. Exercise, particularly strength training, complements a protein-rich diet by further preserving muscle and boosting metabolism.
Ultimately, experts stress that nutrition after 40 should focus on balance and quality rather than restriction. By combining adequate protein with complex carbohydrates, women can maintain energy, support long-term health, and feel their best as they navigate midlife and beyond.
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