饮食计划的人40岁以上

According to the医学美国国立图书馆，your diet is directly connected to bone health, eye health, immune health, cardiovascular health and brain health, and your physical abilities, like agility and flexibility — things that tend to go south when you age. As you get older, you also start to lose muscle mass, your metabolism slows down, your calorie needs decrease and your needs for certain nutrients increase.

虽然对于一个40岁的男性或男性谁是比旧的不是一个特定的饮食，注意你的热量需求，并获得正确的营养物质可以帮助确保你保持尽可能健康。

As you age, you naturally start to lose muscle mass. While this declinebegins in your 30s，它加快了旧的你。通过你50的时候，你可能已经失去了对你的肌肉质量的10％。当你到达65，这个数字跳到15％，80，你已经失去了50％左右，根据在2017年3月报告Oncotarget。

除了肌肉，你也失去了骨头。总之，这骨骼和肌肉损失的礼物给你的独立性的一个主要威胁，因为你长大，根据在一个2015年11月报告Journal of Cellular Physiology。

这也使得它更难管理你的体重。当你失去肌肉质量，您的静止代谢率 - 或者你消耗在休息卡路里的数量 - 也下降。正因为如此，老年男性，尤其是不活动的老年男性，往往有比年轻男性低热量的需求。这就是为什么，如果你不改变你的饮食，你的年龄，你可能会发现自己开始发胖，尤其是在你的腹部。

But there's good news: your diet and lifestyle play a major role in your health when you're 40 and beyond. You may have heard the old adage that "an ounce of prevention is worth a pound of cure," and this is especially important when it comes to aging.

该营养和饮食学院指出，因为男性通常比女性更多的肌肉和他们个头大，他们需要更多的热量。虽然没有一个放之四海而皆准的所有规则，到底有多少卡路里男性超过40需求，数量通常落在每天介于2000 2800卡路里的人谁是适度活跃。

However, as you age, your calorie needs go down since your metabolism is slower. TheU.S. Department of Health and Human Servicesbreaks down calorie needs for men by age in the 2015-2020 Dietary Guidelines for Americans. The chart looks like this:

• Ages 41 to 55: 2,200 to 2,800 calories per day
  
• 年龄56〜60：每每天2 200〜2600卡路里
  
• 年龄61〜75：每天2000〜2600卡路里
  
• Ages 75 and older: 2,000 to 2,400 calories per day
  

男人谁是久坐，这意味着他们很少去不锻炼时，应坚持到范围的低端，而男人谁是非常活跃的设计可以围绕热量较高的数字他们的饮食。但同时需要热量下降，对某些营养素的推荐量上升。

That's why it becomes increasingly important to optimize the foods on your plate to make sure you're getting the most bang for your buck in terms of nutrition.

As you get older, your body becomes less efficient at absorbing and using different types of nutrients. While this is mostly a concern for men over the age of 70, the best targeted nutrition for a 40-year-old male takes into account that it's a good idea to get into healthy habits and start optimizing your nutrition as soon as possible.

该更好的健康频道维多利亚州政府，澳大利亚，笔记，有特别关注的一些营养物质，因为大多数人的饮食缺乏在其中。这些营养素包括：

• 维生素D:每天600国际单位。你这n get it from salmon, eggs, dairy and mushrooms.
  
• 维生素B12：每天2.4微克。维生素B12的来源包括肉，禽，鱼，蛋和奶制品。
  
• Magnesium: 420 milligrams per day. Pumpkin seeds, almonds, spinach and cashews are good sources of magnesium.
  
• Potassium: 4,700 milligrams daily. Potatoes, bananas and avocados are excellent sources of potassium.

While a 40-year-old has the same general nutritional needs as a younger man, a man'sneed for vitamin B6goes up slightly, from 1.4 milligrams per day to 1.7 milligrams, after the age of 50.

那是因为维生素B6有助于增强免疫系统，启动故障，你的年龄，根据TuftsNow采访四民Nikbin Meydani，DVM，博士，资深科学家和塔夫茨大学老龄化营养免疫学实验室在人类营养学研究中心主任。野生鲑鱼，土豆，家禽和鳄梨是维生素B6的良好来源。

阅读更多：Vitamins Recommended for a 40-Year-Old Woman

如果减肥是你的目标，这是要考虑的不仅仅是你的饮食是一个好主意。一个中年男人减肥最好的方法是良好的营养对于40岁的男性，有规则的结合例行演习。Regular exercise directly burns excess calories and helps keep your weight in check that way, but it has another benefits, too.

根据在2017年4月报告冷泉港视野中医药，regular exercise can help combat age-related muscle loss by slowing decreases in肌肉质量和力量，提高你的肌肉的再生能力。运动还有助于改善胰岛素敏感性，从而可以降低你患2型糖尿病和帮助管理腹部脂肪的风险，特别是随着年纪的增长。

阅读更多：How to Get Your Body More Toned at 40 Years Old

If you can, exercise for at least 30 minutes per day and try to stay as active as you can in your daily life, too. While any physical activity is good, make sure to incorporate strength training and resistance exercises in addition to cardio.