After Forty.. How to Make Our Diet Suitable for Our Health..??

Bread, rice, meat, desserts, and dishes, some of which involve frying and varying amounts of salt and oils, are present on the Jordanian table, but after the age of forty, questions arise about whether continuing the same dietary pattern is suitable for the body and what should be changed to reduce the risks of obesity, diabetes, high blood pressure, and maintain muscles and bones as we age.

Nutritionist Noura Al-Ja'bari confirmed that the Jordanian diet is fundamentally diverse and can be balanced, and what is required after forty is not to abandon the usual foods or enter harsh diets, but rather to reconsider the quantities, cooking methods, salt and oil ratios, and sweets.

She explained in an interview with 'Al-Rai' that the belief that entering the forties automatically means a significant decrease in the body's burning rate is not accurate, as what happens with age is related to several factors, most notably the decline in muscle mass, decreased physical activity, and hormonal changes.

She added that nutritional needs require review at different stages of life, not just upon reaching the age of forty, pointing to the importance of aligning food with each person's activity level and health condition.

In light of the prevalence of obesity, diabetes, and high blood pressure, Al-Ja'bari emphasized the need to control the amount of carbohydrates and reduce sugars and sweeteners, along with reducing salt, stressing that she does not support the principle of canceling entire food groups.

She pointed out that one of the common mistakes after forty is cutting out bread, rice, potatoes, and starches in general, while the body needs various food groups in quantities that suit its needs and activity.

She noted that protein takes on special importance with age to help maintain muscle mass, indicating that the approximate recommended amount can reach about one gram per kilogram of body weight, with individual needs varying.

Al-Ja'bari confirmed that natural food can provide the body's protein needs without automatically resorting to protein powders and drinks, while emphasizing the importance of resistance exercises in maintaining muscles.

Regarding vitamins and minerals, Al-Ja'bari pointed out the importance of paying special attention to vitamin D and calcium with age, especially for women with increased osteoporosis risks, as well as vitamin B12 and iron according to the body's needs.

She warned against taking dietary supplements randomly or based on others' experiences, stressing the need for tests and determining the appropriate dose in consultation with a doctor, as increasing some elements like iron and vitamin D can be harmful.

She considered that a woman's need for iron usually decreases after menopause, while the importance of taking care of bone health and maintaining appropriate levels of calcium and vitamin D increases.

On intermittent fasting, low-carb diets, keto, and other diets, Al-Ja'bari confirmed that there is no single diet suitable for everyone, as the appropriate diet is determined according to the individual's health condition, body nature, activity level, and lifestyle.

Al-Ja'bari pointed out that one of the most important indicators of a successful diet is the ability to sustain it in the long term and provide the body with the protein, vitamins, minerals, and nutrients it needs, without deprivation or unjustified cancellation of foods.

She warned of interactions between some foods and medications, citing grapefruit's interaction with some drugs and the effect of warfarin treatment on foods rich in vitamin K, which necessitates consulting a doctor and not adjusting medication doses on one's own.

Al-Ja'bari identified three key changes that can be applied to the Jordanian diet pattern after forty, reducing salt and eliminating salt shakers on the table, limiting frying and added oils and adopting healthier cooking methods, and reducing the amount of sweets and regulating their timing.

She emphasized that the goal is not to deprive a person of bread, rice, or sweets, but to control the quantities and method of food preparation, along with dietary diversity and physical activity, to allow healthy food to become a sustainable lifestyle, not a temporary diet.