Forget Diet Culture. Here’s What Balanced Actually Means When You’re 40+

By the time we hit our 40s, we’ve often learned (the hard way) that less isn’t always better—especially when it comes to food.

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Between work, kids, workouts, and trying to stay sane, many busy professionals are unintentionally under-fuelling their bodies. That’s right—under-eating is far more common than over-eating in this age group, especially for active individuals.

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Why?

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• We skip meals between meetings.
• We rely on caffeine to “push through” hunger.
• We still carry restrictive diet habits from our 30s.
• We don’t feel as hungry after stressful days—but crash hard later.

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The result?

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Low energy, poor recovery, disrupted sleep, mood swings, and stubborn body composition shifts.

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🔍 What Does “Balanced” Actually Look Like?

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A truly balanced plate at 40+ includes:

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• Quality Protein (25–40g): Think salmon, eggs, chicken, Greek yogurt, tofu. Essential for muscle maintenance, recovery, and metabolism.
• Slow-Burning Carbs (25–50g): Sweet potato, oats, quinoa, wholegrains. These fuel your brain and workouts.
• Healthy Fats (10–20g): Avocado, olive oil, nuts. Key for hormones, joints, and feeling full.
• Colourful Plants (at least 2 portions): Broccoli, spinach, carrots, berries. Antioxidants + fiber = better digestion and long-term health.

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Meal example:

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Grilled salmon, roasted sweet potato, steamed broccoli, and a drizzle of olive oil =

⚖️ ~450–500 kcal

⚙️ 30g protein | 35g carbs | 20g fat | 8g fiber

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💡 Final Thought:

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“Balanced” doesn’t mean cutting out food groups or going low-calorie—it means giving your body what it needs to show up fully in work, workouts, and life.

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If you’ve been low-energy, under-recovering, or feeling like your metabolism’s slowing down, the answer might not be to eat less—but to eat better.

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📥 Want a personalized balanced plate guide?

Get in touch with us for more.

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