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Health Desk. With increasing age, the body's muscle mass, metabolism and energy needs begin to change. After the age of 40, it becomes necessary for men to take a diet which contains adequate protein, fiber, good fats, vitamins and minerals. According to experts, eating one thing does not suddenly increase strength manifold, but a balanced diet and regular exercise can help in keeping the body fit for a long time.

1. Eggs

Eggs are a good source of protein and can be easily included in breakfast. Adequate protein helps maintain muscle mass, which becomes especially important as we age.

2. Almonds and Walnuts

Almonds, walnuts and other unsalted nuts contain protein, fiber and healthy fats. These can be taken as a daily snack in limited quantities. Nuts and seeds are recommended to be part of a balanced diet.

3. Lentils and gram

Lentils, gram, kidney beans and other legumes are good sources of protein and fiber for vegetarians. By including these in the food, the diet becomes more nutritious and one can feel full for a long time.

4. Oats and whole grains

Oats, porridge, millets and other whole grains provide the body with slow-energy carbohydrates and fiber. At the age of 40+, giving preference to whole grains instead of refined carbohydrates can be a better option.

5. Green leafy vegetables and fruits

Green leafy vegetables like spinach, seasonal fruits and other vegetables provide fiber, vitamins and many essential micronutrients to the body. WHO also emphasizes on including enough fruits, vegetables and fiber in a healthy diet.