Being a mother is hard. Putting your family’s happiness and well-being before you is a choice that you need to make every day. While doing this, you might become negligent and stop caring for yourself. A busy mother often neglects her diet when she’s engrossed in her maternal duties. Her eating habits may become reckless and start to lack proper nutrition.
Women who have crossed the age of 40 should have particular nutrients in their diet, as their body requirements become quite different. A lot of women struggle from weight and medical concerns at this age, thus what you eat around this time is very important.
Here are the diet choices a busy mother should make if she wants to stay healthy and feel great year after year:
Say yes to healthy fats
It is generally believed that fats contribute to weight gain and therefore it is to be skipped. The truth is that there are two kinds of fats- healthy and unhealthy. Healthy fats like unsaturated-fats provide energy, protect your organs, produce important hormones and keep your body warm. Having healthy fats regularly can also make your skin radiant and hair healthy. Therefore, reap the benefits of dietary fats.
What to eat: Walnuts, flaxseeds, chia seeds, salmon, mackerel, tuna, cheese, egg, olive oil, and coconut oil.
Pay attention to protein
Protein isn’t just for bodybuilders. It is a key nutrient for everybody, especially in the diet of a busy mother. During this age span, you start to lose muscle mass leading to fatigue, weakness, and vulnerability to injury. Protein helps in the maintenance of your tissues, provides immunity and is good for your bones. Another good thing about protein is that it reduces hunger levels, thus preventing cravings. Start eating protein regularly and you can say goodbye to late-night snacking.
What to eat: Chicken, fish, cottage cheese, beans, lentils, milk, curd, eggs, oats, almonds, quinoa, and broccoli.
Make calcium your BFF
As you grow older, your bones start losing calcium and other minerals. In fact, the long bones of your arms and legs become more fragile. The fluid in the joints may decrease and become stiff and less flexible. This way, women over 40 have higher chances of bone injuries, arthritis, and osteoporosis. Thus, calcium is important for bone regrowth. Have calcium-rich food every day. Don’t forget to get enough vitamin D (best source sunlight) to make sure calcium is being absorbed.
What to eat: Dairy products, beans, lentils, leafy greens, almonds, soy-milk, okra, chia seeds, and dried figs.
The truth about carbs
Stop counting your carbs intake on fancy apps. Carbohydrates are an indispensable part of the diet of a busy mother. They provide your body with energy, promote digestive health and help preserve your muscles. But you must know what type and quantity are optimal for your health. Remember, the signs of eating way too many carbs are unexplained lethargy, hunger, sugar cravings, inability to lose weight and high cholesterol. It is preferable to consult a dietitian if you feel you’re confused about your diet.
What to eat: Cauliflower, green beans, mushrooms, broccoli, peppers, fruits, whole grains, legumes, nuts, and seeds.
Foods to limit after you hit 40
- Tea and coffee
- Refined carbs
- Aerated drinks and packaged juice
- White rice, bread, and pasta
- Popcorn, chips, and baked goods