From the age of 40, the body goes through natural transformations that impact metabolism, body composition and bone health. These include the gradual loss of muscle mass and the reduction in bone mineral density, processes that, over time, can increase the risk of muscle weakness, falls and osteoporosis. This phase of life is also usually marked by an intense routine, with multiple professional and personal responsibilities, which often makes practicality a decisive factor in everyday food choices.

Importance of proteins and calcium after age 40

In this scenario, food takes on an even more strategic role. More than focusing on a single nutrient, experts highlight the importance of maintaining a balanced dietcapable of adequately supplying components such as proteins and calcium, which are important for maintaining the body’s functionality throughout the aging process.

According to nutritionist Lara Natacci, vice-president of the Brazilian Food and Nutrition Association (SBAN), this phase of life calls for a closer look at the quality of routine food choices.

“With advancing age, the body starts to use nutrients differently, which requires more attention to the quality of food as a whole. Proteins and calcium gain an even more important role, but within a context of balance, that is, guaranteeing variety, nutritional quality and avoiding both excesses and deficiencies”, explains the nutritionist.

Data from the Family Budget Survey (POF 2017–2018, IBGE) show that more than half of the Brazilian population has inadequate calcium intake. In the case of proteins, the challenge lies mainly in the quality of the sources and their distribution throughout the day, especially in phases of life that require greater nutritional attention.

The new North American food pyramid, published in 2026, emphasizes the importance of the presence of protein sources throughout the day, reinforcing the need for adequate distribution of this nutrient in the diet.​

Milk as a food ally

Among the foods that can contribute to the body’s balance, milk stands out for its combination of high-quality proteins, vitamins and minerals. “Milk contains proteins of high biological value, such as casein and whey proteinin addition to being the main source of calcium in the diet, which makes it a very interesting food from a nutritional point of view”, says Lara Natacci.

Practicality also helps explain the presence of long-life milk (UHT) in the routine of many Brazilian families. The product undergoes rapid heat treatment, which eliminates harmful microorganisms, and is packaged aseptically in carton packaging with six layers of protection. This process guarantees the safety and conservation of food without the need for preservatives (prohibited by law in Brazil for milk) and refrigeration before opening the packaging.

In addition to being safe, UHT milk maintains its nutritional valuepreserving important nutrients and facilitating their inclusion in everyday life. For nutritionist Lara Natacci, this combination of nutritional value and practicality makes a difference in your eating routine.

“Especially for those who have a busier routine, as is common at the age of 40, having practical and nutritious foods makes all the difference. Milk is a versatile food, which can be consumed at different times of the day and in different preparations, which facilitates the regular intake of important nutrients within a balanced diet. This type of practical solution helps people maintain good habits over time”, concludes Lara Natacci.

By Gabriela Gimenes