Ever wondered what’s the secret to the fitness levels of celebrities even in their 40s? Be it Shilpa Shetty, Malaika Arora, or Anil Kapoor, these celebs give us major fitness goals with their toned body. If you also want to keep up with your health and discover the secrets to staying young, here is how you can do it.
We spoke to Dr Shuchin Bajaj, Founder and Director, Ujala Cygnus Group of Hospitals, who listed diet tips you should follow to stay fit.
Diet Tips You Should Follow After the 40s
Eat a Balanced Diet
Consume nutrient-dense foods that are high in vitamins, minerals, and antioxidants. According to the World Health Organization (WHO), eat vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).
Control Portion Sizes
Dr Bajaj said, "As we age, our metabolism slows down, so it's important to be mindful of portion sizes. Use smaller plates and pay attention to your hunger and fullness cues to avoid overeating."
Increase Fibre Intake
Include plenty of fibre-rich foods, such as whole grains, fruits, vegetables, legumes, and nuts. Fibre helps with digestion and promotes satiety. According to the National University of Health Sciences, individuals consuming the highest amounts of dietary fibre intake can significantly reduce their incidence and mortality from cardiovascular disease.
Prioritise Lean Protein
Include lean sources of protein in your meals, such as poultry, fish, tofu, legumes, and low-fat dairy products. Protein is crucial for maintaining muscle mass, supporting bone health, and aiding in the body's repair processes.
Stay Hydrated
Do not neglect the benefits of drinking water and staying hydrated. Water helps maintain healthy bodily functions, aids digestion, and can help control calorie intake by reducing feelings of hunger.
Limit Processed Foods and Added Sugars
Minimise your consumption of processed foods, sugary snacks, sodas, and sweetened beverages. These foods are often high in unhealthy fats, added sugars, and empty calories, contributing to weight gain and increasing the risk of chronic diseases.
Include Heart-Healthy Fats
Opt for healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (salmon and mackerel). These fats can help reduce inflammation, support brain health, and promote a healthy heart.
Be Mindful of Salt Intake
Excessive salt intake can contribute to high blood pressure, so try to reduce your consumption of processed and packaged foods that are high in sodium. Instead, season your meals with herbs, spices, and other flavourings.
Consider Calcium and Vitamin D
As you age, the risk of osteoporosis increases. Consume foods rich in calcium (dairy products, leafy greens, and fortified plant-based milk) and vitamin D (fatty fish, eggs, fortified cereals) to support bone health.
Listen To Your Body
Dr Bajaj said that everyone's nutritional needs are unique, so it's important to listen to your body and make adjustments accordingly. If you have any specific dietary concerns or health conditions, consult a healthcare professional or registered dietitian for personalised advice.
Bottomline
Dr Bajaj concluded, "Remember, maintaining a healthy diet should be complemented by regular physical activity, sufficient sleep, and overall lifestyle changes to support long-term health."
Disclaimer
This article contains information provided by an expert, however, we recommend you consult with your expert for a diet plan based on your body type.
