8 Foods to Eat More Of Once You Turn 40, According to Dietitians - EatingWell

### Embracing Health After 40: 8 Nutrient-Packed Foods to Elevate Your Well-Being As we gracefully transition into our 40s, our bodies begin to undergo a series of changes that can affect our overall health and vitality. This pivotal decade is not just about aging; it’s an opportunity to embrace a lifestyle that prioritizes well-being and longevity. One of the most impactful ways to do this is through our diet. By incorporating nutrient-dense foods into our meals, we can nourish our bodies and support our health for years to come. Here are eight foods that dietitians recommend you embrace as you step into this exciting new chapter of life. #### 1. **Nuts: The Tiny Powerhouses of Nutrition** Nuts are more than just a crunchy snack; they are a treasure trove of healthy fats, protein, and essential vitamins. Almonds, walnuts, and pistachios are particularly beneficial, offering heart-healthy omega-3 fatty acids and antioxidants that combat inflammation. A handful of nuts each day can help maintain cognitive function and support heart health, making them an ideal addition to your daily routine. #### 2. **Teff: The Ancient Grain for Modern Health** Teff, a tiny grain native to Ethiopia, is gaining recognition for its impressive nutritional profile. Packed with protein, fiber, and calcium, teff is a gluten-free option that can help regulate blood sugar levels and promote digestive health. Incorporating teff into your meals—whether in porridge, salads, or baked goods—can provide a wholesome boost to your diet. #### 3. **Berries: Nature’s Sweet Antioxidants** Blueberries, strawberries, and raspberries are not only delicious but also brimming with antioxidants that protect our cells from damage. These vibrant fruits are linked to improved brain health and reduced risk of chronic diseases. Enjoy them fresh, blended into smoothies, or sprinkled over yogurt for a delightful and nutritious treat. #### 4. **Leafy Greens: The Unsung Heroes of Nutrition** Spinach, kale, and Swiss chard are leafy greens that should be staples in your diet. Rich in vitamins A, C, and K, as well as iron and calcium, these greens support bone health and boost immunity. Incorporate them into salads, smoothies, or sautéed dishes to reap their myriad benefits. #### 5. **Fatty Fish: The Omega-3 Champions** Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are crucial for heart and brain health. Regular consumption of these fish can help reduce inflammation and lower the risk of heart disease. Aim for at least two servings of fatty fish per week to harness their powerful health benefits. #### 6. **Legumes: The Protein-Packed Superstars** Beans, lentils, and chickpeas are not only affordable but also incredibly nutritious. High in protein and fiber, legumes can help maintain a healthy weight and stabilize blood sugar levels. They are versatile ingredients that can be added to soups, salads, and stews, making them an easy way to enhance your meals. #### 7. **Avocado: The Creamy Nutrient-Dense Delight** Avocados are a unique fruit that offers a wealth of healthy monounsaturated fats, fiber, and vitamins. They promote heart health, improve digestion, and even enhance nutrient absorption from other foods. Spread avocado on toast, blend it into smoothies, or enjoy it in salads for a creamy, nutritious boost. #### 8. **Greek Yogurt: The Probiotic Powerhouse** Greek yogurt is not just a tasty snack; it’s a probiotic-rich food that supports gut health and boosts immunity. Packed with protein and calcium, it can help you feel fuller for longer and is a great base for smoothies or parfaits. Choose plain varieties to avoid added sugars and enjoy the myriad health benefits it offers. ### Cultivating Healthy Habits for a Vibrant Future As you navigate your 40s and beyond, remember that the choices you make today can significantly impact your health tomorrow. Embracing a diet rich in these nutrient-dense foods is just one aspect of a holistic approach to well-being. Pair your healthy eating habits with regular physical activity, adequate hydration, and mindfulness practices to create a balanced lifestyle. Investing in your health is the most valuable gift you can give yourself. By prioritizing nutritious foods and cultivating good habits, you can not only age gracefully but thrive in every aspect of your life. So, let’s celebrate this new decade with a commitment to health, vitality, and joy!https://ift.tt/YaGUj4T https://ift.tt/aXY6kpr