When mid-life hits

Studies show that we start to lose muscle by the time we are in our 30’s. How quickly this happens depends on how active we are – if we’re inactive this tends to happen more quickly. The result is a drop in our metabolic rate, which means we burn fewer calories, which over time can result in weight gain. It’s also important to keep our muscles strong to support other areas of our body such as the joints in our knees and shoulders, which lose flexibility as we get older. Strong muscles also help to support our bones, which become weaker as a natural part of the aging process. Fish is a great choice for boosting protein – and oily fish comes with the bonus of providing heart-friendly omega-3 fats, too3. Fuss-free meals include: salads served with smoked mackerel, crabmeat, tuna, prawns or salmon; traybakes made with white fish, new potatoes and veg; grilled fish with jacket potatoes and salad; and wholewheat pasta cooked with sweetcorn and mixed with tinned fish and pesto.

3 EFSA Journal 2010; 8 (10): 1796. doi:10.2903/j.efsa.2010.1796