A registered dietitian wants women over 40 to focus on these five nutrition goals for long-term health
Tackle the effects of fluctuating hormone levels with this helpful advice
There’s so much nutrition advice online. From TikTok trending diets to experts sharing recipes and hacks.
While they are great for inspiration, it’s important to get the basics right and think about what your body actually needs, rather than obsess over the latest celebrity-backed eating plan.
For registered dietitian Ro Huntriss, well-balanced nutrition matters at every stage of life—but for women in their 40s, there are five goals she wants you to prioritize.
“For many women, their 40s is a period of transition during perimenopause when hormone levels start to fluctuate,” explains Huntriss, who is chief nutrition officer at Simple Life App.
“Estrogen becomes more irregular and eventually declines, which can affect muscle mass, bone density, fat distribution, insulin sensitivity, energy levels, sleep and mood,” Huntriss explains.
Huntriss says women should focus on these five nutrition goals to support healthy aging, preserve strength and muscle mass, and protect their cardiovascular, metabolic, and bone health.
1. Add protein to every meal
“Protein is one of the most important nutrients for women in their 40s,” Huntriss tells Fit&Well. As women transition into perimenopause and menopause, estrogen declines, impacting muscle mass, metabolism, strength and energy levels.
“Including protein in each meal throughout the day can help preserve muscle mass and contribute to healthy aging,” explains Huntriss.
Protein sources include eggs, beans, chicken, fish, tofu, lentils, yogurt and nuts.
2. Increase fiber to support gut health
“Fiber supports gut health, cholesterol levels, blood sugar balance, and satiety,” explains Huntriss.
Despite it being one of the most important nutrients, many of us fall short of the recommended target of 30g per day.
Found in fruits, vegetables, beans, lentils, nuts, seeds and whole grains, it’s easier to increase your fiber than you might think.
Swap white rice and pasta for whole grain versions, swap white bread for whole grain or sourdough, or bulk out meals with extra vegetables, lentils or chickpeas.
3. Consider your blood sugar balance
Hormonal changes in your 40s can affect insulin sensitivity, which can cause blood sugar levels to spike and crash more easily—impacting energy levels, cravings and weight management.
To help keep blood sugar balanced, Huntriss recommends building meals around protein, fiber, healthy fats—such as avocados, oily fish and nuts —and minimally processed carbohydrates such as oats, sweet potato, brown rice and whole grains.
“This will help support balanced energy levels and better metabolic health,” Huntriss explains.
4. Add bone-supportive nutrients to your diet
Protecting bone density also becomes increasingly important for women over 40 as estrogen declines and the risk of osteoporosis rises.
“Calcium, vitamin D, magnesium, and high-quality protein all contribute to bone preservation as estrogen levels drop,” explains Huntriss.
In your diet, this could look like eating more dairy, leafy greens, oily fish, nuts and seeds for natural sources of calcium, vitamin D and magnesium.
5. Focus on nourishment over restriction
Perhaps the most important of all is the mindset shift from restrictive eating to dietary quality.
“This is the time to really prioritize nourishing, nutrient-dense foods that support long-term health, energy, and wellbeing,” says Huntriss.
Many women focus on eating less as they get older, but this isn’t the answer. A nutrient-dense diet that includes high-quality protein, fiber, and key micronutrients will support overall health during a time of significant hormonal change.
“Women should focus on nourishing their bodies, not just eating less,” advises Huntriss.
