Making smart changes after 40
Q What’s the smartest diet change you made after 40?
A. For me, it’s been cutting sodium intake — but I was forced to. I’m not overweight and am physically active, but I have a strong history of heart disease in my family and I was diagnosed with high blood pressure. I never really did cook with salt but now I’m much more conscious about eating fresh unprocessed foods, because it’s really the processing that contributes to our salt intake.
Q. With your high blood pressure, was there any particular food you had to give up?
A. Those instant microwavable dinners were pretty appealing for lunches, but I tend not to use them anymore because they are so high in sodium. I’ve had to give up on the convenience side. Lunches are the most challenging because I’m eating between classes or eating at my desk — which is not a good idea. I’ve had to be more conscious of preparing sandwiches or salads for work.
Q. What do you think of anti-aging supplements?
A. Women are thinking, Well, I can take a supplement and get the antioxidants I need. But by far the biggest body of evidence shows you need to eat fruits and veggies.
Q. What’s your best piece of nutrition advice for midlife women?
A. Make a conscious effort to get the seven servings of vegetables and fruits you need every day. That way, you’re taking advantage of a food group that’s a powerhouse of nutrients and relatively low in calories.
Karen Graham, dietitian
48, Portage la Prairie, Man.
As the author of the Meals for Good Health cookbook, Graham designed nutritious meals that can be whipped up in less than half an hour. She also works as a certified diabetes educator.
Q. Does living in farm country influence how you eat?
A. I’m in the heart of vegetable country where there are huge market gardens with carrots and cabbages and wonderful garlic. My favourite is asparagus. Because we grow it on our farm, I eat it non-stop for two months in the spring, and then I don't want to see it for another year.
Q. You did some volunteer nutrition counselling in Turkey. How did this affect your approach to food?
A. Fish, which an excellent source of omega 3 fats, is a very strong part of Turkey’s cuisine, as are sources of monounsaturated fats, like olives and nuts. For me, seeing this Mediterranean diet really stressed the importance of omega-3 fats, so in my cookbook, I made sure I included a separate section on foods rich in healthy fats.
Q. What’s one thing midlife women tend to overlook when it comes to nutrition?
A. The beverages we drink, which can be high in sugar or fat. Cutting out or reducing soft drinks, juices, cappuccinos and energy drinks, and switching to water, can make a big difference for many women because it significantly cuts calories while maintaining meals.
Q. If you were going to have a naughty snack, what would it be?
A. I have a special weak spot for chocolate, especially Almond Roca, and I love potato chips. Dietitians are no different than anyone else in terms of cravings; we just don’t buy treats as often because we know the dangers of overeating them.
