What should I eat after 40 to look and feel good?

You don’t need a fancy diet after 40. You need meals that work with the way your body is changing. Here’s the simple way I build my plate now.

What should go on my plate?

I think of my plate in quarters. Half of it is vegetables or salad. A quarter is protein. The last quarter is slow carbs like brown rice, sweet potato, oats or beans. Then I add a little healthy fat, like olive oil, avocado or a few nuts.

Why does protein matter so much after 40?

Protein helps you hold on to muscle, and muscle is what keeps your shape firm and your energy steady. It also keeps you full, so you’re not raiding the cupboard at 4pm. Try to have some at every meal.

Which foods help my skin?

Oily fish like salmon and sardines give you omega-3 fats, which support your skin. Colourful fruit and vegetables bring vitamin C, which your body needs to make collagen. And drink your water, because dry skin is often one of the first places it shows.

What should I eat less of?

Mostly the stuff that comes in packets, like biscuits, crisps, sugary drinks and ready meals. You don’t have to ban them. Just let real food make up most of your week.

What does a normal day of eating look like?

• Breakfast: Greek yoghurt with berries and a spoon of nuts, or eggs on wholegrain toast.
• Lunch: a big salad with chicken or chickpeas, olive oil, and a slice of wholegrain bread.
• Snack: an apple with peanut butter.
• Dinner: salmon or beans with roasted vegetables and a small portion of sweet potato.

Start with one meal. Get breakfast right this week, and build from there.