For women in their 30s and 40s, healthy eating may be less about cutting calories and more about giving the body the nutrients it needs. Experts say extreme restriction, skipped meals and very small portions can reduce intake of important nutrients such as protein, iron, calcium, fibre and healthy fats. As women approach perimenopause and menopause, maintaining muscle and bone health becomes increasingly important. Including protein throughout the day from foods such as dal, beans, curd, paneer, eggs, fish, nuts and seeds can help support strength, while fruits, vegetables and whole grains provide fibre and essential micronutrients. The key shift is to ask “What does my body need from this meal?” rather than “How little can I eat?”—focusing on nourishment, strength and long-term health rather than simply becoming smaller.
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