Focus on Healthy Eating 

Promotion of Physical Activity 

Management of a Healthy Body Weight 

Improving Heart Health 

Improving Bone Health 

Mental Wellbeing 

Useful Resources

I. Focus on Healthy Eating 

Food Variety

Food variety has been shown to benefit health and improve longevity. Including between 20-30 different foods each day can be achieved by selecting foods from each of the food groups including a variety of grains, an assortment of fruits and vegetables, nuts and seeds.

Nutrient Density 

Emphasis should be placed on incorporating foods that provide the nutrients at risk in the diet of the 40+ woman, specifically calcium, zinc and dietary fibre. Lower intakes of these nutrients correlate with low intakes of foods which are good sources of these nutrients, namely breakfast cereals, dairy products such as milk, yoghurt and cheese, fruits, vegetables, red meat, fish and seafood.

Anti-oxidants and Dietary Fibre

Women who have greater intakes of vitamins A, C, E and fibre in their diet have a lower risk of breast cancer. Large amounts of antioxidant vitamins A, C and E as supplements do not appear to protect against breast cancer. The multiple nutrients in foods, like vegetables, may have a synergistic effect on breast cancer risk. Studies to date suggest food, not supplements are a more ideal way to obtain these compounds.

Alcohol

A reduction in alcohol consumption by women who consume alcohol on a regular basis may be a potential means to reduce breast cancer risk.

Zinc

Women 40+ should increase their intake of zinc through food source such as oysters, lean red meat, fortified breakfast cereals and breads.

II. Promotion of Physical Activity 

Regular physical activity combined with healthy eating is the key to weight management, bone and heart heath as well as mental well being.

Moderate to vigorous exercise of half an hour per day can decrease mortality.

So that physical activity can be incorporated long term, the type, duration, intensity and frequency of the activity needs to be realistic, achievable and pleasurable.

III. Management of a Healthy Body Weight 

Nutrition 

Emphasis should be placed on eating more nutrient dense foods rather than energy dense foods. Specifically promoting a low saturated fat diet, more breads and cereals, fruits and vegetables and more low fat calcium containing foods. (Refer to eating suggestions for women 40+ in question 4).

Energy dense foods like fats need to be kept low however small amounts of fats can be included in the diet and should come from monounsaturated and polyunsaturated sources, such as olive and canola oils, fish, grains, nuts, seeds and legumes.

Nutritious snacks are important for topping up energy levels during the day and can also be a valuable source of nutrients lacking in the diet.

The rate of weight loss needs to be gradual and in small increments.

Avoid very low fat diets and quick weight loss diets that reduce lean body mass.

Physical activity 

The benefits include:

Reducing total and central obesity and reducing the risk of type 2 diabetes Improving muscle insulin sensitivity Maintenance of lean muscle mass

Aim for more than 30 minutes per day of physical activity. Keep moving. The more movements in day-to-day activities the better.

IV. Improving Heart Health 

Nutrition 

The consumption of diverse and balanced diets, which are rich in foods containing many nutrients including antioxidants and phyto-oestrogens can be safely recommended.

Foods rich in antioxidants include olive oil, fruits, vegetables, grains, red wine and garlic.

The consumption of isolated supplements for prevention of cardiovascular disease is not recommended, as there is insufficient data to substantiate their efficacy.

Women should be encouraged to increase their whole grain intake as eating at least one serving of whole grain foods a day can substantially lower the risk of mortality to coronary heart disease compared with women who report eating no whole grain products.

Women should consider eating less saturated fat and including more foods higher in mono and poly unsaturated fats, eg. fish, nuts, seeds, olive and canola oil.

Physical Activity

See recommendations for management of a healthy body weight.

V. Improving Bone Health 

Nutrition 

Dairy foods provide the major, readily absorbed sources of calcium. It is recommended that women over 40 consume 3-4 serves of low fat dairy food per day. Other non-dairy sources of calcium include fortified breakfast cereals, canned fish with edible bones, some nuts, seeds and green vegetables.

If calcium supplements are required, the best absorption rate is from a dose of 500-600mg of calcium once or twice at night with food.

Vitamin D supplements may be necessary for women with inadequate sun exposure.

Physical Activity

Exercise reduces the risk of osteoporosis by maintaining or reducing bone loss. It must stress the skeleton or be weight bearing, eg. brisk walking, aerobics or tennis.

Strength training is important for maintaining muscle strength.

The benefits of exercise can be indirect by reducing the risk of falling through improved muscle strength, balance and coordination.

Exercising for one hour 3 times a week will have a significant effect on bone health.

VI. Mental Wellbeing 

Nutrition

For overweight women a weight loss of a few kilograms can assist with the effects of lowered mood. Weight reduction should occur slowly.

Omega 3 polyunsaturated fatty acids play a role in mental well being. Try to include foods rich in omega 3’s on a regular basis, such as seafood, flax seed, canola oil, soybean oil and walnuts.

Include breakfast regularly for improved mood, better memory, more energy and feelings of calmness.

Physical Activity

Regular physical activity reduces depression and anxiety, improves mood and has been associated with increased ability to perform daily tasks.

Useful Resources

 Healthy Eating (102.59 KB)

Article

'Identifying and promoting the specific nutrition and physical activity needs of women' 
(http://www.mja.com.au/public/nutrition/women/index.html)
published with the Medical Journal of Australia on 6 November, 2000.

Meal Plan 

 Meal Plan (12.59 KB)

Books

All titles are available from the Jean Hailes Foundation for Women's Health Shop 

Nutrition for Life By Catherine Saxelby (2005) An excellent family reference book on all matters related to nutrition and is highly recommended. Color Me Healthy By Rita Erlich & Dr Alice Murkies (2001) Its message is simple and positive: eat (almost) everything. If Not Dieting, Then What? By Dr Rick Kausman (1998) Is a straightforward, no-nonsense guide to weight management.

Content updated August 14, 2002