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12 Ways to Eat For Your Best Body After 40

Stay fit in midlife with this expert's simple tips.
FACT CHECKED BY Christopher Roback

Want your best body after 40? It's not surprising you're finding that harder to achieve than you did 20 years ago. Hormones play a huge role in what our bodies need for fuel. Your metabolism changes and so should your diet. This means changing what we eat, what times of day and how often. What you eat is even more important as you enter your 40s. Women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These foods have been linked to some disease prevention, such as osteoporosis, high blood pressure, heart disease, diabetes, and certain cancers. Read on for the 12 ways to eat for your best body from an ACE-certified fitness professional and graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching.

Don't Skip Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.

Don't skip breakfast. It can curb hunger and kick-start your metabolism. The most important thing is still what you eat, not when. Your body will run more efficiently if you get most of your daily calories at lunch (before 3 p.m.).

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Eat More Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer market

Eat more fruits and vegetables to add more color to your plate. When you have a craving, reach for a fruit. Add some fun to it using small amounts of peanut butter or what you love. Don't overdo it with the oil. Try spray oil instead.

Cook Healthy Meals

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.

If you love a certain recipe, try to find a healthier option and try it. You will discover you love it

Be Mindful of Your Portions

Chicken Breast on Food Scale with Mushrooms and Spinach

Don't go for seconds, and make sure you adhere to serving sizes. Most people overeat due to portion control.

Be Present

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.

Be present when you eat. Pay attention to what you are eating. Don't walk and eat at the same time or be distracted when you are eating. Take the time to enjoy the meal.

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Limit Soda

Soft drinks

The chemicals and sugar in soda are not good for long-term health. Drink more water.

Get Support

A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.

It is so hard to go at it yourself. You want a buddy to partner with who can encourage you and you can inspire them. Trade ideas and support each other.

Check Your Vitals


Have your vitals checked. Often, hormones and metabolism change as you age. You want to know what is going on with your body so you can supplement it properly for peak performance. Thyroid can also be an issue so it is important to manage your health with a good physician.

Related: This Is Exactly How to Lose Body Fat This Year

Chew Slower

Man eats

We often don't allow ourselves to enjoy our food because we swallow it before tasting it. Chewing your food fully also allows your stomach to begin the digestion process.

Take Supplements


As we age, our bodies may have vitamin or mineral deficiencies. We want to make sure we are still getting enough vitamins like calcium. Again, this is something you can have tested.

Limit Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad Carbohydrates

As a rule of thumb, you don't want to eat something with a long list of ingredients, especially if you cannot pronounce them or know what they are. If they sound like chemicals, they are, and putting them in your body is not good.

RELATED: 5 Things I Wish I Knew Before Losing 160 Pounds

Avoid Alcohol

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say No

While we all love to have a good time, alcohol is the enemy of a healthy lifestyle. It not only affects your diet, it wreaks havoc on your mind too. If you don't want to go cold turkey, limit it to the weekends or once a week. You will quickly see how much better your body and mind function, and you won't even want it. The same is true for sugar. It is a drug that messes with your mind. Once you have some, your mind is triggered to want more. So limiting sugar intake will lead to fewer cravings and less overeating.

💪🔥Body Booster: Your body will run more efficiently if you get most of your daily calories at lunch (before 3 p.m.).

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.

Denise Vitola
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company. Read more