As we age, our nutritional needs change. Our bodies require more of certain nutrients and less of others to maintain good health. With age, there are also changes in metabolism, digestion and absorption of food.

Here are the top 10 nutrition changes to make as you age over 40:.

1. Increase Protein Intake

At the age of 40, our body begins to lose muscle mass and function. This can lead to weakness, fatigue and a slower metabolism. To prevent this, it is important to increase your protein intake. Protein is essential for building and repairing muscle tissue.

It also helps to boost energy levels and maintain a healthy weight.

2. Add More Fiber to Your Diet

Fiber is important for maintaining digestive health and preventing constipation. As we age, our digestion slows down and our bodies may not absorb nutrients as efficiently.

Adding more fiber to your diet can help to improve digestion and absorption, as well as lower the risk of heart disease and other chronic conditions.

3. Increase Calcium and Vitamin D Intake

As we age, our bones become more fragile and prone to fractures. To prevent this, it is important to increase your intake of calcium and vitamin D.

Calcium is essential for building and maintaining strong bones, while vitamin D helps the body absorb calcium. Foods rich in calcium and vitamin D include dairy products, leafy greens, fatty fish, and fortified foods such as cereals and juices.

4. Limit Sodium Intake

Excess sodium in the diet can lead to high blood pressure, which is a major risk factor for heart disease and stroke. As we age, our bodies become less efficient at removing excess sodium.

To maintain good health, it is important to limit your sodium intake to no more than 2,300 milligrams per day.

5. Cut Back on Sugar and Saturated Fats

As we age, our bodies become less efficient at metabolizing sugar and saturated fats. This can lead to weight gain, high blood sugar, and an increased risk of heart disease and other health problems.

To maintain good health, it is important to limit your intake of sugar and saturated fats, and choose healthier options such as fruits, vegetables, lean protein, and healthy fats like those found in nuts and fish.

6. Drink Plenty of Water

As we age, our bodies become less efficient at retaining water. This can lead to dehydration, which can cause a range of health problems including headaches, dizziness, and confusion.

To maintain good health, it is important to drink plenty of water throughout the day.

7. Eat More Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, and minerals that are important for maintaining good health and preventing disease.

As we age, it is even more important to eat a variety of fruits and vegetables to help maintain a strong immune system and protect against chronic diseases such as cancer and heart disease.

8. Choose Whole Grains

Whole grains are important for maintaining a healthy weight, reducing the risk of heart disease and stroke, and improving digestion.

As we age, it is important to choose whole grains over refined grains, as they provide more fiber, vitamins, and minerals.

9. Choose Lean Protein Sources

Choosing lean protein sources such as fish, chicken, and beans is important for maintaining a healthy weight and preventing chronic diseases such as heart disease and diabetes.

As we age, our bodies become less efficient at processing animal products, so it is important to choose lean protein sources that are easier to digest.

10. Supplement Your Diet with Vitamins and Minerals

Even if you eat a healthy diet, it can still be difficult to get all the vitamins and minerals your body needs. As we age, our bodies may require more of certain nutrients, and it can be difficult to meet these needs through diet alone.

Taking a daily multivitamin or dietary supplement can help to ensure you are getting all the nutrients your body needs to maintain good health.