Aging happens to everyone and with it are the number of ways our clients’ bodies change, especially around diet and nutrition. 

Changes in hormones, bone density, muscle mass, and even brain health all happen as women grow older. Around 40, and increasingly past 50, a focus on balanced nutrition can help keep energy levels steady, support bone strength, and guard against the effects of aging. Finding the best diet for women over 40 are more than minor tweaks; they are about guiding our clients to foods that not only nourish but protect.

Protein for Muscle Mass

Muscle mass naturally decreases as we age, which can lead to weakness or mobility issues if not managed. Encourage your clients to eat more protein from wholefood sources like fish, lean meats, and plant-based options such as legumes, nuts, and seeds. 

Calcium Diet for Women

The best diet for women over 40 should consider their risk of osteoporosis, as they are more likely to spend more days in the hospital because of it than any other disease. This makes calcium intake mandatory. A high calcium diet for women over 40 is vital for keeping bones resistant to bone disease. Dairy products like milk, yoghurt, and cheese, along with leafy greens and certain fish, offer great sources of calcium. 

Vitamin D for Calcium Absorption

Calcium only works as well as the amount of vitamin D you have. Fortunately, it’s easy to get vitamin D as part of a diet for women over 40: Just get more sunlight. While you don’t exactly get vitamin D from the sun, your skin does convert it from sunlight. If the weather isn’t looking too bright for the next few days, the sunshine vitamin can also be found in fatty fish, egg yolks, and fortified foods. 

Vitamin B12 for Energy and Function

Vital for nerve health and energy production, B12 becomes trickier to absorb with age, and women over 40 are often advised to get their levels checked. Foods like fish, meat, and dairy are good sources, as is fortified cereal. While some clients may ask about supplements, focusing on a balanced diet with B12-rich foods is an effective first step.

Best Diet for Women Over 40

Some diets stand out for how well they align with the needs of women over 40. 

The Mediterranean Diet

The most popular “health” diet for women over 40 and in the world, the Mediterranean diet includes a variety of foods that help with aging gracefully. What makes the Mediterranean diet a viable health diet for every woman over 40 is its abundance in antioxidants and omega-3s, which are known to support heart health and cognitive function.

At the core is olive oil, arguably the healthiest oil on the planet and said to be one of the major reasons why the Mediterranean diet is good for you. 

The DASH Diet

The DASH or Dietary Approaches to Stop Hypertension diet was designed to help patients control their blood pressure, but has benefits that go beyond being excellent for heart health. The diet puts a lot of emphasis on fruits, vegetables, lean proteins, and low-fat dairy, while keeping sodium at bay. 

The MIND Diet

A blend of the Mediterranean and DASH diets, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet targets brain health specifically. This diet encourages women over 40 to eat foods like berries, leafy greens, nuts, and fish, as these foods have been cited to help reduce age-related cognitive decline. 

For clients seeking a more tailored approach to their nutrition, reference respected US organizations, like the American Council on Exercise (ACE) and the National Board for Health and Wellness Coaching (NBHWC), which certify coaches trained in diet and lifestyle support.

Best Nutrition for Aging Women

Guiding female clients over 40 toward the best nutrition for aging women empowers them to make choices that support their strength, health, and daily energy. Use your coaching sessions to simplify these choices, presenting options that are not only nutritious but achievable.

References

• National Council on Strength & Fitness. A Closer Look at Osteoporosis – Risk Factors, Fractures, and Preventative Measures. NCSF Blog. Accessed November 19, 2024. https://www.ncsf.org/blog/35-closerlookatosteoporosis
• Barbouti A, Goulas V. Dietary Antioxidants in the Mediterranean Diet. Antioxidants (Basel). 2021;10(8):1213. Published 2021 Jul 28. doi:10.3390/antiox10081213
• Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension. [Updated 2023 Jan 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482514/
• Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015-1022. doi:10.1016/j.jalz.2015.04.011
• American Council on Exercise. ACE Fitness. Accessed November 19, 2024. https://www.acefitness.org/
• National Board for Health & Wellness Coaching. NBHWC. Accessed November 19, 2024. https://nbhwc.org/

About Robert James Rivera
Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.