Nutrition Myths in Your 40s and 50s What Really Works
By the time we reach our 40s and 50s, many of us feel like the rules around food suddenly change. Clients often tell me, “I eat less than I used to but still gain weight,” or “Nothing seems to work anymore.” Add in fad diets, social media trends, and conflicting advice, and it’s no wonder nutrition feels confusing at this stage of life. My goal is to help you build simple, sustainable habits and no extremes are required.
One of the biggest myths I hear is that you need to eat less and skip meals as you get older. In reality, irregular eating often backfires. Skipping meals can lead to low energy, muscle loss, poor concentration, and intense hunger later in the day. That’s when overeating or reaching for ultra-processed snacks becomes far more likely. What actually works? Regular, balanced meals. Eating consistently helps regulate blood sugar, supports metabolism, and keeps energy levels steady, especially important as hormonal changes start to affect how our bodies respond to food and stress.
Another common myth is that snacking is always bad. Snacking itself isn’t the problem, mindless snacking is. Many people don’t realise how much unconscious eating happens throughout the day: a biscuit with coffee, a handful of crisps while cooking, finishing the kids’ leftovers. These small bites add up quickly and often don’t provide much nutrition. Instead of grazing all day, aim for satisfying meals that include protein, fibre, and healthy fats. If you do snack, make it intentional, something that actually fuels you rather than something eaten out of habit or boredom.
Hydration is another area that’s often overlooked. As we age, our thirst signals can become less reliable, meaning we may be dehydrated without realising it. Even mild dehydration can contribute to fatigue, headaches, joint stiffness, muscle cramps, and increased feelings of hunger. Many clients think they need a snack when they actually need a glass of water. Staying well hydrated supports digestion, joint health, muscle function, and overall recovery, especially important if you’re exercising or dealing with aches and pains.
Hormonal changes in our 40s and 50s, such as perimenopause, menopause, or age-related testosterone changes in men can affect how we store fat, build muscle, and recover from exercise. This is where nutrition becomes even more powerful. Adequate protein supports muscle mass and joint health, regular meals help manage energy and mood, and proper hydration supports tissue health and recovery. There’s no magic food or diet that “fixes” hormones, but consistent, nourishing habits make a noticeable difference.
The bottom line? You don’t need detoxes, extreme restrictions, or the latest diet trend. What really works is eating regularly, being mindful with snacks, staying hydrated, and choosing foods that support your changing body. Small, repeatable habits done most days will always beat short-term fixes. Your body isn’t broken, it just needs the right support to keep you feeling strong, energised, and pain-free for years to come.
