What is the recommended diet for men over 40 years old?

From the Guidelines

For men over 40, a balanced diet should prioritize high-quality protein, high-fibre, low-free sugar carbohydrate foods, and healthier fats to support muscle mass, blood glucose control, and overall health, as recommended by the most recent guidelines 1. To achieve this, men over 40 should:

• Consume a more protein-dense diet than the general population, with high-quality protein foods at two or more meals every day, aiming for 0.4 g/kg body weight 1
• Include high-fibre, low-free sugar carbohydrate foods as mixed meals with protein and fat to reduce the effect of carbohydrates on blood glucose levels 1
• Choose healthier fats, such as minimal amounts of oils and reduced-fat margarines rich in monounsaturated and polyunsaturated fatty acids, and include foods like oily fish, nuts, and seeds 1
• Take a daily vitamin D supplement of 15 μg, all year round, to support bone health 1
• Aim for at least 2 liters of fluids per day, from sources like water, milk, tea, coffee, and unsweetened fruit juice, while being mindful of iron absorption and avoiding interference with tea consumption 1
• Limit alcohol intake to no more than two drinks per day and reduce sodium intake to help manage blood pressure, as suggested by general dietary guidelines 1 Key nutrients to prioritize include:
• Omega-3 fatty acids, found in fatty fish like salmon, consumed 2-3 times weekly
• Adequate fiber, 25-30g daily from whole grains, legumes, and produce
• Antioxidant-rich foods to combat inflammation
• Calcium and vitamin D for bone health, from low-fat dairy or fortified alternatives By following this dietary approach, men over 40 can support heart health, maintain muscle mass, manage weight, and address the changing nutritional needs that come with aging, ultimately reducing morbidity, mortality, and improving quality of life.

From the Research

Dietary Recommendations for Men over 40

The recommended diet for men over 40 years old should focus on promoting healthy aging and reducing the risk of chronic diseases. Key components of such a diet include:

• Consuming a balanced diet with nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats 2
• Adhering to a Mediterranean-style diet, Okinawa diet, Dietary Approaches to Stop Hypertension (DASH) diet, or caloric restriction, as these have been found to be beneficial for healthy aging 2
• Ensuring adequate intake of protein, fiber, vitamin D, and omega-3 fatty acids to support physical function, bone health, muscle strength, cognitive function, and lower risk of chronic diseases and disability 2, 3

Specific Nutritional Requirements

Men over 40 should aim to consume:

• At least 1.0 to 1.2 g of protein per kilogram of body weight per day to maintain and regain lean body mass and function 3
• Higher protein intake (≥ 1.2 g/kg body weight/d) if exercising or otherwise active 3
• Adequate amounts of vitamin D, vitamin E, folate, and calcium, as these are often below recommended levels in older adults 4
• Daily servings of nutrient-dense foods, including dairy, grains, vegetables, and fruits, as recommended by the Food Guide Pyramid 4

Heart-Healthy Dietary Patterns

To improve cardiovascular health, men over 40 should follow evidence-based dietary pattern guidance, including:

• Adjusting energy intake and expenditure to achieve and maintain a healthy body weight 5
• Eating plenty of fruits and vegetables, whole grain foods, and healthy sources of protein 5
• Using liquid plant oils, choosing minimally processed foods, and minimizing intake of beverages and foods with added sugars 5
• Limiting salt intake and avoiding alcohol or limiting intake if consumed 5