Eating Habits after 40s
Eating Habits after 40s
If you are a man in your 40s, and going through the middle age crise or you have just left it behind, it is a good time to redefine your values, find your new perspective in life and find more satisfaction in your everyday life. Despite the increased requests you can experience from the family, career, society or yourself, you can use this transition period for your own benefit and find more joy if you accept this stage as the turning point toward your true authenticity. Only at this point, you can get in touch with your true values, get free from unnecessary and unrealistic expectation of others, and direct yourself to the path that suits you the best. However, going through this period, from time to time, can be very hard and exhausting in the long run. The first thing that can be overlooked is the body and its functions. In order to support yourself and help your body to cope better with this stressful period, proper diet and the right food choices can show as extremely beneficial. In the article “Recommended Nutrition Intake for a Male at 40 Years Old”, a licensed dietitian, Erin Coleman gives the few recommendation on proper nutrition and eating habits.
Eating Habits after 40s
Although 40-year-old males need fewer calories than younger man, their actual calorie needs vary based on activity level. The Dietary Guidelines for Americans 2010 suggest 40-year-old men need about 2,400 calories per day if they are sedentary, 2,600 calories if they’re moderately active and about 2,800 calories a day if they are active on a regular basis. Overweight men seeking to shed pounds should aim for a reduced-calorie diet of about 1,200 to 1,600 calories per day, according to the National Heart, Lung and Blood Institute.
Men who eat plenty of protein are at less risk of the lean muscle mass loss associated with aging, according to a 2008 study published in the “American Journal of Clinical Nutrition.” The recommended dietary allowance, or RDA, for protein is 56 grams per day for 40-year-old men, which is a minimum protein requirement. A study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition” reports that men who exercise regularly need 1.4 to 2.0 grams of protein per kilogram of body weight, or about 0.64 to 0.91 gram of protein per pound of body weight each day, which is about 106 to 150 grams of protein daily for a 165-pound man. Protein-rich foods include eggs, lean meats, seafood, poultry, low-fat dairy foods, legumes, nuts and seeds.
Carbs are a 40-year-old man’s main source of energy, and should make up 45 to 65 percent of his daily calorie needs, according to the Institute of Medicine. This means a man who eats 2,600 calories a day should shoot for 293 to 423 grams of carbs per day since carbs provide 4 calories per gram. Healthy carb-rich foods include fruits, vegetables, whole grains, low-fat milk, low-fat yogurt and legumes. Carbs to limit or avoid because they provide few nutrients include refined grains like white bread and white rice, added sugars, sweets and sugary drinks.
Fat should make up about 20 to 35 percent of a man’s calorie intake, according to Harvard Medical School, which is about 58 to 101 grams a day for men consuming a 2,600-calorie diet. Choosing healthy, unsaturated fats over saturated fats can help reduce cholesterol levels and your risk for heart disease. For example, pick plant-based oils, fish oils, nuts, seeds, peanut butter, olives and avocados over high-fat meats, butter, cream, regular cheese and other full-fat dairy products.
Vitamins and Minerals
Choosing a variety of whole grains, healthy protein foods, fruits, vegetables, low-fat dairy foods, legumes and healthy fats will help 40-year-old men meet their daily vitamin and mineral needs. Key nutrients to focus on include vitamin B-6, vitamin D and vitamin C, according to the Centers for Disease Control and Prevention.
When entering 40s, metabolism starts working slower and the bad habits developed in the past can bring many risks for various diseases. Shifting your food choices to healthier and natural ones, can influence not only your body functioning, but also your overall health condition including your mind. A lot of green vegetables, fruits and more proteins bring more antioxidants and protect your cells against free-radical influence. If you lower processed, fried and fattening food, and visit your doctor on a regular base, it will contribute to your transformational process needed to be done in your 40s. Thus, enhance your nutrition habits and take an advantage from your most fruitful period.