As we approach 40, natural declines in muscle mass and bone density make targeted nutrition crucial. Dietitian Kiri Pointon-Bell emphasizes that while a balanced diet remains essential, specific nutrients become vital for maintaining strength and health in midlife. Protein, calcium, and vitamin D are highlighted as critical for preserving muscle and bone integrity.

Pointon-Bell notes that adults need 0.75g of protein per kilogram of body weight daily, increasing to 1-1.2g for active individuals. Calcium requirements are 700mg daily, rising to 1200mg for those with osteopenia or osteoporosis, with dairy and fortified foods as key sources. Vitamin D, essential for calcium absorption, often requires supplements during autumn and winter in the UK.

The dietitian advocates a Mediterranean-style plate: one-third lean protein, one-third vegetables, and one-third high-fibre carbohydrates, supplemented with protein-rich snacks to combat muscle loss. This approach aims to mitigate risks like osteoporosis and support metabolic health during hormonal shifts like menopause, where low oestrogen accelerates bone and muscle loss.