Anti-Inflammatory Eating After 40 | ONE Nutrition
11 min read
By ONE Nutrition team
Reviewed by Yesenia Chediak RDN, LD/N
Hot flashes? Stubborn midsection weight? Achy joints after a good night's sleep (or a not so good one)? If you're in perimenopause, menopause, or beyond, food choices can make a real difference in how you feel day‑to‑day. Enter anti-inflammatory eating—a style of nutrition built around colorful plants, omega‑3 fats, quality protein, and minimally processed foods that support hormones, metabolism, mood, and long‑term health.
This guide is written for women 40+, but anyone looking for a more vibrant, lower‑inflammation way of eating will benefit. We'll cover what to eat, how to build a gentle calorie deficit if weight loss is a goal, where a modified keto diet plan might (or might not) fit, how to read nutrition facts labels, and when to connect with a registered Dietitian at ONE Nutrition for personalized support.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making significant dietary changes, especially if you have medical conditions or are taking medications.
Why Anti-Inflammatory Eating Matters More After 40
Hormonal shifts: Estrogen helps regulate inflammation; as it declines, joint pain, mood changes, and weight redistribution can increase.
Metabolism slows: Muscle loss + less spontaneous movement = fewer daily calories burned—making a mindful diet plan for weight loss more important.
Chronic disease prevention: Midlife is a key window to reduce risk for heart disease, Type 2 diabetes, and cognitive decline.
Gut health connection: Diverse plant fibers help maintain a healthy microbiome, which may influence inflammation and even hot flash severity.
Core Principles of an Anti-Inflammatory, Midlife-Friendly Healthy Diet
Eat More Of:
- Colorful fruits & vegetables (aim variety through the week—think "eat the rainbow").
- Leafy greens & cruciferous veggies (broccoli, Brussels sprouts, kale).
- Omega‑3 rich fish: salmon, sardines, mackerel, trout.
- Extra virgin olive oil, avocado, nuts, seeds.
- Beans, lentils, and intact whole grains (if tolerated) for fiber + blood sugar support.
- Herbs & spices: turmeric, ginger, cinnamon, garlic‑infused oil.
Limit:
- Ultra‑processed foods high in refined starch + added sugars.
- Processed meats; excessive saturated fat from fried foods.
- Sugary beverages & heavy alcohol.
Health Tip
Anti-inflammatory eating isn't about deprivation—it's about choosing foods that support your body's natural healing processes.
Anti-Inflammatory Plate Method (Easy Visual)
- ½ Plate: Nonstarchy veggies (cooked or raw mix; include leafy + colorful).
- ¼ Plate: Lean protein (fish, poultry, tofu, tempeh, eggs).
- ¼ Plate: High‑fiber carbs (quinoa, barley, lentils, chickpeas, wild rice, lower‑glycemic fruit).
- Add: Healthy fats (olive oil, seeds, avocado).
This combo supports satiety, blood sugar control, and creates room for a modest calorie deficit when portions are right.
Midlife Weight Loss Without Misery
Weight regulation after 40 is different—but doable.
Tips:
- Include 20–30g protein at meals to support muscle.
- Strength train 2–3x/week to maintain lean mass.
- Pre‑portion starchy carbs; increase veg volume.
- Track intake for a week to see trends; aim 250–500 kcal/day calorie deficit.
- Watch liquid calories (wine, sweetened coffee, juice blends).
If scale changes are slow, a Dietitian can help recalibrate portions and timing in your diet plan for weight loss.
Anti-Inflammatory vs Keto: Do You Need to Go Carb‑Very‑Low?
Not necessarily. Some women feel better with slightly lower carbs—especially with insulin resistance—but extreme keto isn't required for inflammation support. A modified lower‑carb Mediterranean approach often strikes the balance: lots of plants + healthy fats + strategic grains/legumes based on tolerance.
Research Note
If you want to experiment with a keto diet plan, do it with professional guidance to maintain nutrient adequacy, fiber, and long‑term sustainability.
Reading Labels: Anti-Inflammatory Grocery Smart Guide
When scanning nutrition facts panels:
- **Check added sugars—**keep low for daily products.
- Look at fiber; choose higher whenever possible.
- Compare sodium, especially in soups and sauces.
- Watch ingredient lists for hydrogenated oils and additives.
Health Tip
Not all "light" or "diet food" items are better—some swap sugar for sodium or artificial fillers that don't support gut comfort.
Sample 1-Day Anti-Inflammatory Meal Plan (Women 40+)
(Portions vary—adjust for energy needs & goals.)
Breakfast: Spinach‑mushroom egg scramble cooked in olive oil; side of berries & chia sprinkle.
Snack: Greek yogurt (unsweetened) + ground flax + cinnamon.
Lunch: Salmon & quinoa power bowl with roasted Brussels sprouts, red cabbage slaw, and lemon‑tahini drizzle.
Snack: Apple slices + almond butter (portion‑aware for calorie deficit).
Dinner: Herb‑roasted chicken thighs, garlicky (infused) sautéed kale, roasted sweet potato wedges.
Evening: Turmeric ginger herbal tea; 1 square dark chocolate (check nutrition facts for added sugar).
When to Work With a Diet Pro
Consider seeing a registered Dietitian if you:
- Struggle with midlife weight changes despite trying to eat a healthy diet.
- Have inflammation‑related conditions (joint pain, autoimmune issues, metabolic syndrome).
- Need help balancing hormones, gut symptoms, and energy.
- Want a realistic diet plan for weight loss that fits family meals.
- Are confused by conflicting "menopause" supplement and diet food marketing.
Search "Dietitian near me" or connect virtually with ONE Nutrition—we work with women across the country.
Ready to Feel Better?
If you've been struggling with midlife weight changes, inflammation, or just want to feel more energized—you don't have to figure this out alone.
Working with a registered Dietitian at ONE Nutrition can help you:
- Create a personalized anti-inflammatory diet plan that fits your lifestyle and goals
- Build a healthy diet for women over 40 that supports hormones and metabolism
- Develop a realistic diet plan for weight loss that works with your changing body
- Navigate nutrition facts labels and make smart food choices
- Get ongoing support and accountability for lasting results
Take the Next Step
Feel like inflammation is running the show? Let's change that.
See client stories on Google. Explore women's midlife nutrition programs on our website. Book a 1‑on‑1 consult with a registered Dietitian (insurance welcome!).
Don't wait to start feeling better—book your Anti-Inflammatory Nutrition Consultation today and take the first step toward better health and vitality!