You’ve probably noticed that there’s no shortage of rules about what you should and shouldn’t eat once you’re over 40.
Eat more protein. Eat fewer carbs. Try intermittent fasting. Avoid dairy. Eat more fiber. Go plant-based. No, wait…eat more meat!
Now, none of these are inherently wrong because some women benefit from more protein, other benefits from more meat or less dairy, and so on.
The question is: how do you go about figuring out what benefits you without feeling overwhelmed or like you have to abide by tons of rules.
That’s what this article is for.
Even though it’s a “how-to” and I am presenting 7 points, I invite you to think of them not as rules, but as a buffet of suggestions to explore.
As you explore them, your body will give you feedback on what it does and doesn’t like. And from there you will naturally have your own unique rules!
So, if you’re tired of all the food noise and just want to nourish yourself without making it another full-time job, here are seven things I think are worth keeping in mind.
Let’s dive in!
1. Start With More Whole Foods, Not More Rules
One of the first questions women ask when they want to improve their diet is which eating plan they should follow:
- Keto?
- Mediterranean?
- Plant-based?
- Carnivore?
- Intermittent fasting?
Rather than try to adhere strictly to one style, here’s what I suggest instead: start by making more room for whole foods in your everyday meals.
Because as a human being, you need whole food in order to thrive. That’s a universal law that applies, whether we like it or not.
So here I’m talking about the usual suspects: fruits, vegetables, beans, whole grains, nuts, seeds, eggs, fish and other minimally processed foods that you enjoy.
Now how you choose to combine them – carnivore keto, plant-based keto, etc. – that’s your business.
The point is to start with the foundation – whole food – and then keep an open mind so you can see what your body responds to.
2. Expand Your Food Choices Instead of Restricting Them
Here’s something I’ve noticed over the years: even when we think we’re eating a healthy diet, we can get stuck eating the same foods over and over again.
We buy the same vegetables, the same fruits, the same grains and the same proteins.
And sometimes we avoid entire categories of foods simply because we heard somewhere that they’re not good for us.
Carbs are a perfect example; a lot of women avoid them because we’ve been told that carbs are bad.
Even though the issue is that as a society we eat a lot of processed carbs, and often, not a lot of wholesome carbs.
But all carbs get lumped together and demonized, and so we cut out a whole bunch of delicious foods that had brought us this far as humans.
Now, I’m not suggesting that you ignore food allergies, intolerances or any dietary restrictions that are medically necessary.
But if you’ve been avoiding certain foods simply because of a diet trend, it might be worth revisiting those rules.
Because there’s a wide variety of food available to us, and most of us have barely scratched the surface.
Think about the produce section at your grocery store: how many fruits and vegetables do you walk past every week because you’ve gotten comfortable buying the same five things?
Maybe it’s time to try a different type of squash, a new variety of beans or a leafy green you’ve never cooked before.
And don’t forget about flavors!
Try a different herb, a new spice or a cooking method you haven’t experimented with.
Approach food with a healthy sense of curiosity and wonder and ask “what else can I enjoy?”, instead of the “what should I fear” mentality that we’ve been taught.
It makes things so much easier and more fun!
3. Ask Yourself How You Want to Feel After Eating
One question I’ve used to guide my own food choices for years is “how is this going to make me feel two hours from now?
Not how many calories does it have.
Not how many net carbs.
Not what does the diet rulebook say about this food.
Just…how am I likely to feel after eating it?
Will I feel satisfied?
Will I have enough energy to get through the afternoon?
Will I still be hungry an hour later?
Or do I already know from experience that a particular food tends to leave me feeling uncomfortable?
Now, obviously, we can’t predict exactly how we’re going to feel after every meal. And how we feel can be influenced by all kinds of things besides food.
But I do think it’s worth paying attention to our experiences.
For example, you might notice that a certain breakfast keeps you satisfied until lunchtime, while another leaves you looking for a snack an hour later.
Or perhaps you enjoy a particular food but find that you prefer eating it at lunch rather than late in the evening.
These are little observations that can help you make food choices that fit your actual life.
And the nice thing is that you don’t need an app or a complicated tracking system to start noticing them.
Just a little curiosity and an open mind.
4. Choose Food From a Place of Care, Not Pressure
Here’s another question I like to ask myself: “am I choosing this food from a place of care, or am I trying to escape something?”
Now, this is a tricky one because there’s always an emotional component to food. That’s why we prefer to eat something we like instead of something we don’t. Because it feels good.
Nothing inherently wrong with that.
But sometimes we reach for food because we’re bored, overwhelmed, frustrated or simply looking for a little relief.
And I think it’s helpful to notice when that’s happening.
Not for the purpose of criticizing ourselves, but so we can understand ourselves a little better.
Maybe what you really need is lunch because you’ve been running around all morning and haven’t eaten enough.
Or maybe you’ve had a stressful day and what you’re craving isn’t necessarily another snack, but a chance to sit down, relax and have a moment to yourself.
Sometimes food is exactly what you need. Other times, you might discover that something else would feel more satisfying.
The point isn’t to create another rule about when you’re allowed to eat.
It’s simply to bring a little more awareness to the choices you’re making.
Because I think taking care of ourselves works much better when it comes from a place of kindness rather than constant pressure.
5. Find Easy Ways to Enjoy More Nourishing Foods
Healthy eating doesn’t have to be a labor-intensive experience. There are legitimate short-cuts or hacks you can rely on to bring more nourishing foods into your life, without slaving away in the kitchen all day.
Here are some ideas to play with.
Keep Your Smoothies Simple
Smoothies are still one of the best quick and easy ways to get more whole foods into your daily routine. And when I say smoothies, I mean very simple smoothies.
I’m not talking about adding fifteen superfood powders, three different adaptogens and some expensive ingredient you’ve never heard of.
I mean a banana, milk and blueberries. Or banana, milk and mango.
Nothing fancy!
Make Convenience Work for You
A few things worth keeping on hand or getting into the habit of doing:
- Frozen fruits and vegetables: Great for smoothies, stir-fries and quick meals. Plus, you don’t have to worry about using everything before it spoils.
- Canned beans: An easy way to add fiber, protein and other nutrients to salads, soups, rice dishes and more.
- Prewashed greens: Perfect for throwing together a quick salad or adding some vegetables to a meal without much prep.
- Leftovers: When you’re already cooking, make a little extra so you have something ready for another meal.
These are small things, but they can make eating well much easier when life gets busy.
Stop Trying to Make Every Meal Perfect
Remember that nourishing meals don’t have to look a certain way. Some days you might enjoy a beautiful salad with lots of colorful vegetables.
Other days it might be a warm bowl of beans, rice and vegetables with your favorite spices.
Or eggs, toast and some fruit.
There’s no need to turn every meal into an elaborate Instagram-worthy production.The goal isn’t to prove how much effort you’re willing to put into your food.
The goal is to nourish yourself in a way that works with your life…consistently.
6. Allow Your Eating Habits To Evolve With You
If there’s one thing I’ve learned from experimenting with food over the years, it’s that we don’t necessarily have to eat the same way forever.
Our preferences change, our schedules change, our activity levels change and yes, our bodies change too.
For many years, I ate a mostly plant-based diet, with fish and eggs as my main animal-based foods.
That worked well for my lifestyle and reflected some of my personal preferences at the time.
But in the past year, I decided to experiment with including more meat in my diet again.
It’s taken some trial and error to find the right amount and frequency, as well as which types of meat I prefer (beef, turkey, bison, etc).
The experimentation has been worth it though because something has changed and I could just sense that it was time to evolve my personal rules.
My decision was very much driven by intuition, not by a test that showed a deficiency or some hormone imbalance.
Not saying tests aren’t necessary. I just want to highlight that you have permission to change your eating anytime, even if it’s just based on a hunch.
You don’t have to go validate it with the scientific community or some other expert first! Your body is your expert.
7. Don’t Forget That Food Is Supposed to Be Enjoyable
One thing that influences our relationship with food is culture. Take me for example: I grew up in West Africa, where food was an enjoyable part of life. Some meals could take an entire day to prepare!
Experiencing that in my early years shaped the way I approach eating more than any diet book I’ve ever read.
Because when I think about food, I’m not just thinking about nutrients.
I’m thinking about flavor, aromas, women cooking together on an open fire…
These are not insignificant things.
They’re part of the experience of being alive.
And I think we sometimes lose sight of that when we turn every meal into a calculation about whether we’re eating enough protein or too many carbohydrates.
Of course, there are nutritional needs worth paying attention to, particularly as we move through midlife.
But caring about nutrition and enjoying food are not opposing goals. We can do both.
In fact, I think the more we find nourishing foods that we genuinely enjoy, the easier it becomes to make them part of our lives.
And that, to me, is the whole point.
Not to spend the rest of our lives chasing the perfect diet.
But to find an enjoyable, sustainable way of nourishing ourselves that leaves room for all the other wonderful things we want to experience.
So if healthy eating has started to feel like another chore on your already overflowing to-do list, maybe it’s time to simplify.
Start with real food. Explore new flavors. Pay attention to your experiences. Be flexible.
And above all, give yourself permission to enjoy eating.
