Eating for midlife without dieting

Dr M. Jovanović · June 11, 2026 · 8 min read · Reviewed by the medical board

Metabolic rate falls modestly with age, but the bigger change is body composition: muscle mass drops while fat redistributes towards the abdomen. Eating to protect muscle matters more than eating less.

DOCTOR'S NOTE

Aim for 25–30 g of protein at each main meal rather than one large serving at dinner. Distribution is what preserves muscle.

The short list Protein at every meal, 1.0–1.2 g per kg of body weight a day 30 g of fibre a day — the single best predictor of cardiometabolic health Two portions of oily fish a week, or an algae-based…

Keep reading with a free account

A free account gives you 3 articles a month and the weekly letter.

Create account I already have an account

Ask a doctor

Eating for midlife without dieting

Related reading

The weekly midlife letter