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10 Tips On Following The Best Diet For Women Over 40

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Are you a woman in your 40s who needs to focus on healthy weight loss? Or are you trying to maintain a healthy weight?

Regardless, your metabolism is slowing, so you must focus more on what you eat. While weight loss isn’t the be-all-end-all, optimizing your nutrition will help you transition into the next stage of your life. 

So, the tips below can help you lose weight if necessary–but our guidance goes beyond weight loss. 

Instead, this article focuses more on weight management. Yes, some options we examine will double as a “best weight-loss diet plan.” However, more than weight-loss diets, our priority is super-charging your lifestyle in your 40s. 

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The Bottom Line

  • Why is Following the Best Diet Plan So Important For Women in their 40s? – As you age, you lose muscle, which slows down your ability to burn calories, making weight maintenance more difficult.
  • How to Plan the Best Diet for Women in their 40s - Eating more vegetables, introducing more protein into your diet, embracing heart healthy fats, and saying goodbye to processed foods are some ways you can develop healthier eating habits.
  • How Can Top Nutrition Coaching Help Women In Their 40s Follow The Best Diet? - Top Nutrition Coaching has a team of specialized registered dietitians focused on the healthiest forms of weight loss and weight management for women in their 40s.

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Why Is Following The Best Diet Plan So Important For Women In Their 40s?

Weight gain is prevalent as you age. You lose muscle, which slows down your ability to burn calories, making weight maintenance more difficult. Equally as vital as weight loss is increasing disease immunity. The same goes for keeping your blood pressure in check and reducing risks of heart attacks, diabetes, cancer, and bone loss. 

All the same, if weight gain is a growing problem for you, then you need to prioritize weight loss. Still, you shouldn’t be too fixated on the number on the scale. But finding the best weight-loss diet could be a strategy that contributes to enhanced nutrition, wellness, and quality of life in your 40s. 

The best diet for your needs will help you achieve your ideal health outcome. Undoubtedly, that need could be weight loss. Conversely, if your goal isn’t to lose weight, it could be to help you feel more energized and improve your mental health.

10 Suggestions To Plan The Best Diet For Women Over 40

Based on factors such as weight loss and wellness, the dietary suggestions below will enhance your quality of life in your 40s and beyond:

Focus On Vegetables To Lose Weight, Prevent Muscle Loss, And Build Muscle Mass

The best diet for women over 40 should consist of non-starchy vegetables (e.g., spinach, other leafy greens like spinach, cucumbers, onions, and cabbage). These foods can aid in weight loss and should fill the bulk of your plate.

Starchy vegetables (e.g., black beans, peas, lentils) are carb and protein-rich .foods that should take up a bit less of your plate due to their heightened calorie content. 



  • Getting the right mix of veggies can be difficult

The Bottom Line On Vegetables: Non-starchy vegetables help you lose weight. Alternatively, starchy vegetables give you protein to help build muscle mass and prevent muscle loss as you age.

Introduce More Protein Into Your Diet

While you should ramp up the protein-rich foods in your diet after you hit 50, it’s best to get a head start in your 40s.

Lean protein helps with weight loss since it aids your body in burning calories and increases satiety. Focus on lean meats, poultry, seafood, tofu, and eggs, while avoiding red meat and processed meats like ham, bacon, and cold cuts. 


  • Proteins are filling
  • Proteins also come in many forms
  • They  help with muscle maintenance as you age


  • Not all proteins are created equal–be sure to avoid processed and red meats

The Bottom Line On Protein: Introducing healthy proteins into your diet will be crucial as you enter your 40s.

Ensure You’re Getting Enough Calcium

Bone health is pivotal for women as they enter middle age. Getting enough calcium is the remedy to potential problems like osteoporosis. Low-fat cottage cheese, greek yogurt, and low-fat milk are all viable options. 

Aim for 2 to 3 servings of calcium per day. 


  • Getting enough calcium optimizes the health of your bones
  • Many calcium-rich foods are also often packed with vitamin D and protein


  • Too much calcium can lead to gastrointestinal symptoms like bloating, gas, and constipation

The Bottom Line On Calcium: Women over 40 will bolster their bones and muscle maintenance by finding the right dietary balance of calcium.

Embrace Heart Healthy Fats

Healthy fats are unsaturated fats and are entirely necessary for women over 40.

Foods filled with healthy fat (e.g., avocados, nut butter, olive oil, fatty fish) contribute to weight loss because they make you feel full. 


  • Healthy, unsaturated fats boost heart health 
  • They contribute to weight loss


  • These foods still contain fat, so portion control is important

The Bottom Line On Healthy Fat: Women over 40 must prioritize eating the right amount of “good” fats to optimize their long-term health.

Say Goodbye To Processed Foods

For the most part, processed foods lack viable nutrients, contributing to weight gain, cholesterol, and diminished heart health. 

Women over 40 should avoid the following foods:

  • Potato chips
  • Bacon, ham, hot dogs, and other processed meat
  • Sugary drinks
  • Fried foods
  • Pizza



  • Processed meal options are cheap, readily available, and convenient

The Bottom Line On Eliminating Processed Food: Women 40 and older must limit their intake of processed foods to prevent weight gain and increase life expectancy.

Welcome Healthy Carbs With Open Arms

We can’t say healthy food with “good” carbs (e.g., fruits, veggies, nuts, and grains)  cause weight loss directly, but they help prevent weight gain. Also, good carbs provide energy and fight against diseases. 


  • Healthy carbs are chockful of nutrients
  • They’re good for the brain, kidney function, central nervous system, and heart 


  • Eating too many carbs–even if they can help you stay healthy in moderation–can cause weight gain and elevated blood sugar

The Bottom Line On Good Carbs: Women over 40 should seek out healthy carbs to prevent weight gain and bolster their overall health.

Vitamin B-12 Will Support Optimal Brain Health

Women over 40 struggle to absorb vital nutrients like vitamin b-12, found in leaner meat, fish, milk, eggs, and fortified cereals. B-12 is essential to your brain function, and red blood cell production


  • On top of brain function, b-12 is crucial to blood and nerve health
  • It also prevents anemia, which can cause excess fatigue


  • Too much b-12 can cause weakness, fatigue, diarrhea, nausea, and headaches

The Bottom Line On Vitamin B-12: Women over 40 must prioritize the healthiness of their brains and thus must ensure they receive enough vitamin b-12 in their diet. 

Your Gut Health Must Take Precedence

Women over 40 can enhance the health of their gut as they eek closer to menopause by:

  • Eating fermented foods (e.g., kefir, yogurt, kimchi, sauerkraut, and kombucha)
  • Introducing prebiotic foods (e.g., whole grains and certain fruits and vegetables)
  • Following a plant-based diet



  • You might have underlying issues that hinder your healthy digestion

The Bottom Line On A Healthy Gut: Gut and digestional health and the foods that improve them are vital for women in their 40s. 

Introduce Anti-Inflammatory Foods To Encourage Healthy Joints

Your joint health will be vastly aided by foods rich with anti-inflammatory properties, such as:

  • Red peppers
  • Canned salmon
  • Cherries
  • Turmeric
  • Oatmeal
  • Kale
  • Walnuts



  • While these foods help arthritis and joint pain, there’s no cure for arthritis

The Bottom Line On Food For Joint Health: With sore joints, preventing weight gain and achieving healthy weight loss will be difficult. Thus, foods with anti-inflammatory properties are valuable elements in the best diet for women over 40.

Combine Healthy, Mindful Eating With A Workout Regimen

Whether on a weight loss journey or simply trying to maintain your physique, the best diet is only as strong as the exercise you get.

While lifting weights and strength training will help (mainly to prevent osteoporosis and heart issues), light to moderate intensity is often enough to make a positive difference. Even brisk walking for 30-minutes daily can pay significant dividends.  


  • Exercise, when paired with optimal nutrition, contributes to healthy aging


  • Exercise can be intimidating and cause injuries if you aren’t careful

The Bottom Line On Exercise: Following the best diet is winning much of the battle. But you’ll do wonders for your overall wellness in your 40s by combining it with regular exercise.

How Can Top Nutrition Coaching Help Women In Their 40s Follow The Best Diet?

You might be concerned about weight loss. Or, you may want to feel at your best in your 40s and beyond. Either way, your pathway to success will be forged through optimal nutrition and planning the best dietary approach.

A weight-loss journey or simply optimizing your nutrition is a complicated proposition. It’s a scientific and holistic process that incorporates a plethora of factors that can overwhelm the best of us.

Top Nutrition Coaching has a team of specialized Registered Dietitians focused on the healthiest forms of weight loss and weight management for women in their 40s.

We understand that you lead a busy lifestyle, making it even harder to find time to improve your nutrition. Thus, we bring our expertise to you through our virtual coaching services. 

Weight loss and maintenance, disease prevention, and overall wellness are all top priorities for women in their 40s. Top Nutrition Coaching guides you to balance the many nutritional factors that help you become the healthiest version of yourself. Take a few moments to fill out our quiz, and we’ll match you with a Registered Dietician catered to your needs. 

Still Not Sure? Learn More About Top Nutrition Coaching!

Frequently Asked Questions

Below are some frequently asked questions we hear about dieting for women in their 40s:

Is weight loss harder for women in their 40s?

It is much easier to gain weight once you reach your 40s. In fact, even with a healthy diet and exercise, weight loss can be more challenging for women over 40. 

Have I waited too long to get in shape now that I’m in my 40s?

It is almost always possible to get into better shape, even as you enter your 50s, 60s, and 70s. Your journey will merely be different than if you started at a younger age. 

What’s the best diet for weight loss for women in their 40s?

There isn’t one specific best weight-loss diet for women over 40. Too many factors are at play–but for a generalized answer, your diet should be balanced, as plant-based as possible, combined with lean proteins and whole grains.

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About the author

Nicolette Star Maggiolo, RD, LDN
I'm a Registered Dietitian-Nutritionist with education from Boston University and clinical training from both Brigham & Women's Hospital and Massachusetts General Hospital in Boston. I specialize in helping the military and non-military individuals embrace nutrition as a partner in both their mental and physical health.

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