How to Feel Great After 40
- By Grappin Clinic
- •
- 21 Jan, 2025
- •
Master Food Portion: How to Eat Right and Stay Healthy After 40
After 40 things suddenly feel different—your energy, your body, and maybe even how your clothes fit.
But here’s the good news: mastering your food portions can help you feel your best and maintain a healthy lifestyle.
Does Your Body Need A Different Food Portion After Age 40?
The short answer is: Yes, it does!
As we age, our metabolism tends to slow down. The body doesn’t burn calories as quickly as it once did, which means the portions you used to eat may not work for you anymore. Plus, hormonal changes can impact hunger, how you store fat, and your muscle mass.
After 40, your body needs the right balance of nutrients in the right amounts to maintain muscle, support energy levels, and promote overall wellness.
Eating more protein, healthy fats, and fiber-rich carbs while adjusting your portion sizes can help prevent unwanted weight gain and keep you feeling satisfied without overloading on calories.
But don’t worry—it’s not about eating less of everything, just eating the right amount for your body’s new needs.
Protein Food Portion: How Much Protein You Should Eat At Each Meal
Protein helps you maintain and build muscle, which naturally starts to decline as we age. It also keeps you fuller for longer, helping to prevent overeating.
So how much should you eat?
Aim for a portion about the size of your palm at each meal. This might be a chicken breast, a piece of fish, or a serving of tofu. For most women, that works out to about 20-30 grams of protein per meal.
If you prefer plant-based proteins, combine foods like beans and quinoa or lentils and rice to make sure you’re getting enough.
Carb Food Portion: How Many Carbs You Should Eat At Each Meal
Carbs often get a bad rap, but they’re essential for energy, especially for brain function and muscle recovery. The key is choosing the right kinds of carbs and eating them in moderation.
At each meal, aim for a portion of carbs about the size of half your fist. This could be a small serving of whole grains like brown rice, quinoa, or sweet potatoes.
Think of this as your fuel portion—enough to power your day without going overboard.
Fiber-rich carbs like vegetables, whole grains, and legumes are the best choice because they digest slowly and keep you fuller longer. Avoid highly processed carbs like white bread and sugary snacks, which can spike your blood sugar and leave you feeling sluggish.
But here’s the good news: mastering your food portions can help you feel your best and maintain a healthy lifestyle.
Food portions matter more than ever as our metabolism shifts, so let’s dive into what it looks like to eat right, stay healthy, and feel great after 40!
The short answer is: Yes, it does!
As we age, our metabolism tends to slow down. The body doesn’t burn calories as quickly as it once did, which means the portions you used to eat may not work for you anymore. Plus, hormonal changes can impact hunger, how you store fat, and your muscle mass.
After 40, your body needs the right balance of nutrients in the right amounts to maintain muscle, support energy levels, and promote overall wellness.
Eating more protein, healthy fats, and fiber-rich carbs while adjusting your portion sizes can help prevent unwanted weight gain and keep you feeling satisfied without overloading on calories.
But don’t worry—it’s not about eating less of everything, just eating the right amount for your body’s new needs.
Let’s break it down by food group so you can easily understand how much to eat at each meal.
Protein helps you maintain and build muscle, which naturally starts to decline as we age. It also keeps you fuller for longer, helping to prevent overeating.
So how much should you eat?
Aim for a portion about the size of your palm at each meal. This might be a chicken breast, a piece of fish, or a serving of tofu. For most women, that works out to about 20-30 grams of protein per meal.
If you prefer plant-based proteins, combine foods like beans and quinoa or lentils and rice to make sure you’re getting enough.
Not sure if you’re hitting your protein goals? Keep an eye on how satisfied you feel after meals. If you’re still hungry or craving snacks soon after eating, you might need to up your protein portion.
Carbs often get a bad rap, but they’re essential for energy, especially for brain function and muscle recovery. The key is choosing the right kinds of carbs and eating them in moderation.
At each meal, aim for a portion of carbs about the size of half your fist. This could be a small serving of whole grains like brown rice, quinoa, or sweet potatoes.
Think of this as your fuel portion—enough to power your day without going overboard.
Fiber-rich carbs like vegetables, whole grains, and legumes are the best choice because they digest slowly and keep you fuller longer. Avoid highly processed carbs like white bread and sugary snacks, which can spike your blood sugar and leave you feeling sluggish.
Healthy Fat Food Portion: How Much Healthy Fat You Should Eat At Each Meal
Healthy fats are crucial for hormone production, brain health, and absorbing fat-soluble vitamins like A, D, E, and K. But since fats are calorie-dense, portion size really matters.
The ideal portion of healthy fat at each meal is about the size of your thumb. This could be a small handful of nuts, a spoonful of avocado, or a drizzle of olive oil over your salad.
Healthy fats keep you feeling satisfied, help you absorb other nutrients, and give you a slow, steady release of energy.
Vegetable Food Portion: How Many Vegetables You Should Eat At Each Meal
Vegetables are like nature’s multivitamin. Packed with fiber, vitamins, minerals, and antioxidants, they should make up a big portion of every meal—especially after 40 when our bodies crave all the nutrients they provide.
At each meal, aim for two fistfuls of vegetables. That’s right—load up! Whether it’s leafy greens, broccoli, carrots, or bell peppers, fill half your plate with colorful veggies.
Not only do they add bulk to your meals without many calories, but they also help support digestion, maintain a healthy weight, and reduce inflammation in the body.
Get Your Own Personalized Holistic Meal Plan
Now that you have a general idea of how much of each food group to eat, it’s time to make it personal. Every woman’s body is unique, and your ideal portion sizes might look slightly different depending on your activity level, health goals, and metabolism. That’s where a personalized holistic meal plan comes in.
As an Integrative Nutritionist and Functional Health Expert, I can help you design a holistic meal plan tailored specifically to your body and lifestyle. Together, we’ll look at your current diet, modify your current lifestyle, and run functional lab tests if needed, so I can create a plan that helps you feel energized, maintain a healthy weight, and support your long-term wellness goals.
Whether you’re looking to lose weight, improve your digestion, balance your hormones, or just feel better overall, working with a professional like me can give you the guidance and accountability you need to succeed.
By focusing on the right food portions and making smart choices, you can fuel your body in a way that supports your health and wellness after 40. You don’t need to over complicate things—just keep it simple and balanced, and you’ll be well on your way to feeling great. And remember, you’re not alone on this journey. I’m here to help you every step of the way!
Originally Posted On: https://www.wellwithannie.com/blog/master-food-portion-how-to-eat-right-and-stay-healthy-after-40
Healthy fats are crucial for hormone production, brain health, and absorbing fat-soluble vitamins like A, D, E, and K. But since fats are calorie-dense, portion size really matters.
The ideal portion of healthy fat at each meal is about the size of your thumb. This could be a small handful of nuts, a spoonful of avocado, or a drizzle of olive oil over your salad.
Healthy fats keep you feeling satisfied, help you absorb other nutrients, and give you a slow, steady release of energy.
Just remember: not all fats are created equal. Stick to healthy fats like olive oil, nuts, seeds, and avocado, and steer clear of trans fats and heavily processed oils.
Vegetables are like nature’s multivitamin. Packed with fiber, vitamins, minerals, and antioxidants, they should make up a big portion of every meal—especially after 40 when our bodies crave all the nutrients they provide.
At each meal, aim for two fistfuls of vegetables. That’s right—load up! Whether it’s leafy greens, broccoli, carrots, or bell peppers, fill half your plate with colorful veggies.
Not only do they add bulk to your meals without many calories, but they also help support digestion, maintain a healthy weight, and reduce inflammation in the body.
Bonus points if you eat a rainbow of vegetables throughout the week, since different colors provide different nutrients.
Now that you have a general idea of how much of each food group to eat, it’s time to make it personal. Every woman’s body is unique, and your ideal portion sizes might look slightly different depending on your activity level, health goals, and metabolism. That’s where a personalized holistic meal plan comes in.
As an Integrative Nutritionist and Functional Health Expert, I can help you design a holistic meal plan tailored specifically to your body and lifestyle. Together, we’ll look at your current diet, modify your current lifestyle, and run functional lab tests if needed, so I can create a plan that helps you feel energized, maintain a healthy weight, and support your long-term wellness goals.
Whether you’re looking to lose weight, improve your digestion, balance your hormones, or just feel better overall, working with a professional like me can give you the guidance and accountability you need to succeed.
By focusing on the right food portions and making smart choices, you can fuel your body in a way that supports your health and wellness after 40. You don’t need to over complicate things—just keep it simple and balanced, and you’ll be well on your way to feeling great. And remember, you’re not alone on this journey. I’m here to help you every step of the way!
Let’s master your food portions together, so you can enjoy every meal, feel confident in your choices, and thrive in this new stage of life. Learn more about my weight loss and wellness programs.
Originally Posted On: https://www.wellwithannie.com/blog/master-food-portion-how-to-eat-right-and-stay-healthy-after-40
What if you could reduce stress by visiting a chiropractor? And what if we said there are other notable benefits of chiropractic care that go beyond reducing aches and pains? Well, keep on reading if you want to know more.
Do you want to know the keys to improving your quality of life and your body? Well, there are a few things that all of us can do every day that can help get us there.
If you don’t know what you’re supposed to do after being in a car accident, with TBI or not, don’t worry. Keep on reading to learn everything you need to know about TBI and car accident injuries.
Personal injury attorneys often emphasize the significance of meticulous record-keeping and provide valuable tips for effectively documenting your injuries. This article explores why documenting your injuries is essential and offers practical advice for doing so.
There are various types of massage therapies, including sports massage, trigger point massage, deep tissue massage, and Swedish massage. Although these treatments can range in pressure, they all offer invaluable benefits for the body, mind, and spirit. Read on for the top six benefits of massage therapy.
Classic clues of an out-of-balance gut include: feeling tired much of the time, catching colds easily and more often, allergies, food sensitivities, and having frequent gastrointestinal issues like gas, bloating, diarrhea, and constipation, etc.
Chiropractic adjustments and techniques are a range of therapeutic approaches that are used to treat joint dysfunctions and musculoskeletal pain, as well as other health issues. Read on to learn if it's right for you...
Are you looking for a new, effective way to improve your physical health? Medical massage therapy is here to provide the natural health benefits you need. From optimizing circulation to relieving muscle tension and inflammation, medical massage is a powerful treatment for pain reduction and overall wellness.
