Turning 40 doesn’t mean slowing down, it’s the perfect time to eat smarter for energy, bone strength, brain health and glowing skin. These five powerhouse foods deliver the nutrients women in their 40s need most, so you can feel stronger, sharper and more resilient every day. Read on to discover what to add to your plate (and why)
Why Oily Fish Is One of the Best Foods for Women Over 40 (salmon, mackerel, sardines, trout)
Why it’s great: Packed with “good” fats (omega‑3s) that help your heart, brain and mood and keep joints feeling better. They’re also a top source of protein to help keep you feeling full and assist with muscle maintenance and growth.
Quick tips: Pan-fry a salmon fillet in olive oil and season with salt, pepper and tomato, toss canned salmon or sardines into salads, make tuna or salmon patties or make a tuna sandwich on seeded sourdough. Aim for about two to three serves a week.
The Best Vegetables for Bone Health and Digestion -Leafy greens and cruciferous vegetables (spinach, kale, broccoli, Brussels sprouts)
Why it’s great: Full of fibre, vitamins and minerals that support bones, digestion and overall health as well as feed your ‘good’ gut bugs. They also help protect your cells from ageing.
Quick tips: Throw spinach into smoothies, steam broccoli, or roast Brussels sprouts with a drizzle of olive oil, add frozen spinach to bolognese sauce, make broccoli vegetable fritters, sauté spinach with olive oil and lemon and add next to eggs at breakfast.
Why Calcium rich foods and fortified alternatives Matter More for Women in Their 40s (milk, yoghurt, kefir, fortified plant milks)
Why it’s great: Calcium and protein help keep bones and muscles strong, crucial as bone density and muscle mass can dip with age especially during perimenopause and menopause. Fermented options like yoghurt and kefir also help your gut nice and healthy and support your immune system.
Quick tips: Have Greek yoghurt with berries, pour milk on porridge, add cottage cheese on seeded crackers, mix kefir yoghurt into fruit smoothies, top porridge or overnight oats with high-protein Greek yoghurt or use calcium-fortified almond milk in smoothies.
How Legumes and Beans Support Heart Health and Hormone Balance (lentils, chickpeas, kidney beans, soybeans/edamame)
Why it’s great: Cheap, filling and full of fibre and plant protein. They help keep blood sugar steady and lower cholesterol, so great for heart health. Soy foods can also ease some menopausal symptoms for some women as well as lower cholesterol levels.
Quick tips: Add lentils to soups, roast chickpeas for snacks, toss edamame into salads and stir-fries, add falafels to salads, mix lentils through bolognese sauce and add kidney beans to Mexican mince.
The Best Fruits for Energy, Skin Health and Immunity After 40 (blueberries, raspberries, cherries, oranges)
Why it’s great: Loaded with antioxidants and vitamin C for brain health, skin and immunity and they’re naturally sweet without added sugar.
Quick tips: Top yoghurt or porridge with berries, add mixed berries to smoothies, or snack on oranges between meals, stir raspberries and blueberries through overnight oats or Bircher muesli.
Why Nuts and Seeds Are Essential for Brain Health and Healthy Ageing (almonds, walnuts, chia, flaxseeds)
Why it’s great: Nuts and seeds are nutrient powerhouses — healthy fats, protein, fibre, vitamin E and minerals like magnesium and selenium. They support heart health, brain function and help keep you full between meals. Walnuts are especially good for brain‑boosting omega 3s.
Quick tips: Add a sprinkle of chia or flaxseed to yoghurt or porridge, snack on a small handful of mixed nuts, use nut butters on toast, top stir-fries with roasted cashews or peanuts and add almond or peanut butter on apple or pear slices as a snack.
Practical tips for daily eating in your 40s
- Focus on regular, adequate protein at each meal to preserve muscle mass (include lean meat, fish, dairy, legumes or tofu).
- Prioritise wholefoods and fibre to support gut, weight and blood sugar control.
- Include sources of calcium and vitamin D; consider testing vitamin D status with your GP and supplement if low.
- Hydrate and moderate alcohol intake; alcohol can affect bone health and sleep.
Below is a simple five-day meal plan using the six key foods (oily fish, leafy greens/crucifers, calcium foods, legumes, berries/fruit, nuts & seeds). Serves 1 (double or triple as needed). Quick swaps noted for vegetarian or dairy‑free needs.
Meal plan — 5 days
Day 1
- Breakfast: Greek yoghurt + mixed berries + 1 tbsp Activate Foods Cinnamon Granola
- Lunch: Spinach, tomato & grilled salmon salad with lemon dressing
- Snack: Small handful mixed nuts
- Dinner: Activate Foods Vegan Chilli Bowl
Day 2
- Breakfast: Activate Foods Cinnamon Granola with sliced banana, 1 tbsp flaxseed, splash of fortified milk and ½ cup Greek yoghurt
- Lunch: Activate Foods Vegan Moroccan Tagine
- Snack: Apple + handful Activate Foods Activated Tamari Nuts
- Dinner: Baked mackerel fillet, roasted Brussels sprouts, quinoa
Day 3
- Breakfast: Smoothie, spinach, frozen berries, fortified milk, 1 tbsp peanut butter + Activate Foods Roast Pumpkin & Feta Breakfast Frittata
- Lunch: Tuna (springwater) & avocado on multigrain toast + mixed leaf salad
- Snack: Greek yoghurt with a few walnuts
- Dinner: Activate Foods Vegan Singapore Noodles
Day 4
- Breakfast: Activate Foods Roast Pumpkin & Feta Breakfast Frittata, wholegrain sourdough toast, tomato
- Lunch: Warm lentil & roasted veg salad (carrot, pumpkin) with rocket
- Snack: Orange + small handful almonds
- Dinner: Baked salmon, steamed green beans, mashed sweet potato
Day 5
- Breakfast: Overnight oats with berries, chia and fortified milk
- Lunch: Activate Foods Vegan Wild Mushroom Shepherds Pie
- Snack: Carrot sticks + hummus
- Dinner: Chickpea curry with spinach served with brown rice
