Healthy Meals Are About Quality, Not Quantity

There’s no sugarcoating it: our 40s is when we start to notice the effects of a slowing metabolism and possibly even the early symptoms of chronic conditions. If you haven’t already been watching what you eat, now is an excellent time to review your diet and start eating more healthily.  

With a more sluggish metabolism, weight management can be tricky. At this age, portion control is essential, so you’ll want to focus on nutrient-dense foods. Low-glycemic index (GI) foods are great for keeping your blood sugar levels checked, but don’t stop there. Pick the low-GI foods that also have high levels of minerals and vitamins that pack as much goodness in them as your body needs.

Image Source: Envato Elements, amenic181

There’s no sugarcoating it: our 40s is when we start to notice the effects of a slowing metabolism and possibly even the early symptoms of chronic conditions. If you haven’t already been watching what you eat, now is an excellent time to review your diet and start eating more healthily. With a more sluggish metabolism, weight management can be tricky. At this age, portion control is essential, so you’ll want to focus on nutrient-dense foods. Low-glycemic index (GI) foods are great for keeping your blood sugar levels checked, but don’t stop there. Pick the low-GI foods that also have high levels of minerals and vitamins that pack as much goodness in them as your body needs.

 

Here are some of our recommendations:

Firstly, our brains use up to 20% of our body’s carbohydrate supply, so it’s imperative to feed it with good carbs. Nuts generally have low GI scores, and variants like walnuts, almond, hazelnuts, and peanuts are excellent brain foods.

For better digestive health, opt for unrefined whole grains like whole wheat, brown rice and steel-cut oats. These aid digestion and keep you full for longer. You can also add fermented foods like kimchi, pickles and yoghurt to introduce more good bacteria into your gut.

To improve hormonal health, eat foods high in phytoestrogen (plant-based estrogen)— for example, soy products like beancurd and cruciferous veggies like broccoli.

Finally, if you want to slow down ageing, it’s best to load up on antioxidant foods. Generally, the brighter the skin of the fruit or vegetable, the more antioxidants it contains. Our favourites are blueberries, strawberries, oranges and bell peppers.

 

References: 

https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/nuts-brain-health/ 

https://www.askdrsears.com/topics/feeding-eating/family-nutrition/brain-foods/best-brain-foods-11-ways-foods-can-help-you-think 

https://www.eatthis.com/best-foods-for-every-decade/

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