Diet tips: Your midlife eating habits can help you live longer and stay sharp, here's how

Balanced diet tips: Protein becomes non-negotiable in midlife, says Sheikh. “It’s what keeps your muscles, bones, and metabolism going strong.” She recommends easy options like dal-chawal, eggs, fish, tofu, or a simple bowl of curd with flaxseeds (Image: Pexels)

There’s something about turning 40 that makes you start reading food labels with a seriousness you didn’t have in your twenties. Maybe it’s the slowing metabolism. Or the way your body suddenly doesn’t bounce back after a weekend binge. Whatever the reason, midlife has a way of making you pause, and reassess the little things, especially what you eat every day.

Forty is the turning point for many, says Amreen Sheikh, Head Dietician, Fortis Hospital, Mulund. “What you eat between the age-bracket of 40 and 65 really sets the tone for how you age, not just physically, but mentally and emotionally too,” she says.

The dietician stresses on forgetting restrictive fads or complicated meal charts. “It is real food that actually works. Add colourful vegetables, fruits that aren’t overly fussed over, whole grains you can pronounce, nuts, lentils, and good-quality protein. A whole-food diet helps you heal, balance, and stay strong,” Sheikh says.

Also read | Best diet plan: 9 healthy eating tips for weight loss, fitness

Best diet guide to stay healthy: Always opt for real food. Add colourful vegetables, fruits that aren’t overly fussed over, whole grains you can pronounce, nuts, lentils, and good-quality protein (Image: Pexels)

However, she agress, there will be days when you want cake, chips, or just a night off from ‘healthy eating.’ “That’s alright too. It’s the pattern that matters, not one indulgent meal,” she says.

Pay attention to your protein

You might not feel it, but your muscle mass quietly starts to decline as you cross 40. “It’s not a sudden change, but it adds up, and soon that one flight of stairs feels oddly exhausting,” the dietician says.

Protein becomes non-negotiable in midlife, says Sheikh. “It’s what keeps your muscles, bones, and metabolism going strong.” She recommends easy options like dal-chawal, eggs, fish, tofu, or a simple bowl of curd with flaxseeds. It doesn’t have to be fancy, just consistent," she adds.

Also read | Diet guide: 7 nutrient-packed foods, easy recipes to keep your heart strong, healthy

Don't ignore your bones

Calcium and Vitamin D are vital, especially if you’re female and post-40. “Osteoporosis doesn’t announce itself until it’s already making life difficult. Prevention starts now, not when you’re in your 70s.” She suggests taking a  mix of dairy, sesame seeds, leafy greens. “Also, taking  a walk in the sun goes a long way. And if your doctor suggests supplements, don’t put it off thinking it’s too soon,” warns Sheikh.

Metabolism, weight, and those stubborn inches

Midlife weight gain hits differently. You’re not even overeating, and yet, the trousers feel tighter. Blame hormones, slowing metabolism, and the odd late-night snack habit. “It’s not just about the number on the scale. Visceral fat, especially around the waist, increases the risk of heart disease, diabetes, and even some cancers,” Sheikh explains.

Also read | 8 healthy fats to include in daily diet for overall well-being

She advises on watching your portion size, going easy on fried and packaged food, and being mindful of how often you eat out just because it’s convenient.  “Always skip the guilt. It doesn’t burn calories,” she says.

Water and gut, the underrated duo

Nobody talks about water until they’re constipated, bloated, or dizzy. “Hydration affects everything, your digestion, your skin, your energy levels,” says Sheikh. Keep a bottle near you and sip through the day. Don’t wait until you’re parched. Also, your gut decides your mood. A happy gut means better immunity, fewer cravings, and a more stable mind. “Fermented foods like curd, homemade pickles, or even kanji help. Just keep it natural,” Sheikh suggests.

Eat with your brain, not just your mouth

Mindful eating may sounds like complicated, but it is not. “It’s simple, eat when you're hungry, stop when you're full, and avoid screens while eating. Over time, this small shift changes how you relate to food,” Sheikh says.

Sometimes, we eat because we’re bored, lonely, or stressed. That’s human. But checking in with yourself before reaching for that packet of chips, that’s where the change begins.

See someone, not just Google

If you're dealing with thyroid issues, diabetes, IBS, or even unexplained bloating, don't just rely on search engines. “Every body is different. A diet that works for your cousin might not work for you,” says Sheikh.

Getting a personalised plan from a professional can make a huge difference, and help you cut through the noise.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.