Secrets to Staying Slim Past 40

If you've celebrated your fortieth birthday, you probably suspect that your metabolism isn't quite what it used to be. The bad news is you're right: calorie burn does decrease with age. But there's also good news: you're probably burning more than you think. New research in the American Journal of Clinical Nutrition reveals just how many calories, on average, men and women in their forties, fifties and sixties burn each day. Drum roll… please! According to the study, men aged 40 to 69 expend about 2,900 calories. Women of the same age burn 2,300 calories daily. (These averages vary based on a person's height, weight and activity.)

These numbers may sound surprisingly high if you compare them to a Nutrition Facts label, which implies the average person needs about 2,000 calories daily. They may seem downright decadent to one who has followed dieting plans where daily calorie caps are set at 1,200 or 1,500 calories. But they're good approximations for how much energy people of this age group are expending. Janet Tooze, Ph.D., lead researcher and assistant professor at Wake Forest University School of Medicine, and her colleagues used doubly labeled water, a tool that measures carbon dioxide production (an actual marker of calories burned), to determine the energy expenditure of the 450 middle-age men and women in the study.

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The reason people of all ages may assume they're burning less than they really are may be that they think they're eating fewer calories than they are actually consuming. When it comes to estimating calories, says Tooze, "generally people underreport [their calorie intake] by about one-third."

As for that age-related decrease in metabolism, it's probably most marked in one's sixties and beyond. "We found-and so have other studies-that there is a decrease in muscle in your sixties, particularly in women," says Tooze. Since muscle is a calorie-burning powerhouse, muscle loss equals fewer calories burned. In this study, daily caloric burn of women and men in their early fifties was 4 and 8 percent higher, respectively, than that of people in their late sixties. (Men in their sixties still burned about 2,700 calories; women, 2,200.)

Bottom line: While the aging metabolism situation isn't as bleak as you might assume, you do need to be more vigilant to maintain your weight as you age. "You will lose muscle as you grow older, but with strengthening exercises you can preserve a lot of it," says EatingWell advisor Miriam Nelson, Ph.D., director of Tufts University's John Hancock Center for Physical Activity and Nutrition. Assess how accurate you are in estimating the calories you consume by gauging changes in your weight. "If you're weight-stable, go with what you're doing," says Nelson.

If you're gaining, start making changes. The EatingWell Diet, a 28-day menu plan and self-tracking program, helps you lose weight by balancing calories in with calories out. For tips from the book and worksheets to track your eating and activity, go to eatingwell.com/diet.

Note: Keeping track of calories is key to managing your weight. Even healthy foods can add up quickly. A modest-looking lunch might contain 900 calories.

• Cranberry juice: 230 calories
• Banana: 120 calories
• Tuna sandwich: 550 calories

Recipes

Spice-Crusted Salmon with Lime-Orange Salsa
In this salsa, citrus shows its two sides, the sweetness of the oranges contrasting with the tartness of lime juice. Chipotle peppers contribute a dark, distinctive heat.

Makes 4 servings
ACTIVE TIME: 20 minutes TOTAL TIME: 30 minutes
EASE OF PREPARATION: Moderate

Salsa

• 4 navel oranges
• 1 small red onion, finely chopped
• 1/4 cup lime juice
• 1/4 cup chopped fresh cilantro
• 1 tablespoon minced chipotle peppers
• 1 clove garlic, minced
• Salt & freshly ground pepper to taste

Salmon & Spice Crust

• 1 tablespoon coriander seeds, crushed
• 1 tablespoon cumin seeds
• 1 1/2 teaspoons black peppercorns
• 1 teaspoon kosher salt
• 1 pound salmon fillet, skin removed, cut into 4 portions

1. To make salsa: With a sharp knife, remove skin and white pith from oranges and discard. Working over a medium bowl to catch the juice, cut the orange segments from their surrounding membrane, letting the segments fall into the bowl. Add onion, lime juice, cilantro, chipotle peppers and garlic. Stir to combine. Season with salt and pepper.
2. To make salmon: Heat a small skillet over medium heat. Add coriander and cumin; toast, stirring constantly, until aromatic, 2 to 3 minutes. Let cool and transfer to a spice mill or mortar and pestle. Add peppercorns to the mill and coarsely grind all the spices. Stir in salt.
3. Preheat grill or broiler.
4. Coat salmon with the spice mixture. Grill or broil on a lightly oiled rack until the fish is opaque in the center, about 5 minutes per side. Serve with the salsa.

NUTRITION INFORMATION: Per serving: 302 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 23 g carbohydrate; 4 g fiber; 25 g protein; 430 mg sodium; 740 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Selenium (60% dv), Folate (21% dv), Potassium (21% dv), Magnesium (15% dv). 1 1/2 Carbohydrate Servings.
MAKE AHEAD TIP: Cover and refrigerate the salsa (Step 1) for up to 8 hours.

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Grilled Eggplant Panini
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand-or in your own backyard!

Makes 4 sandwiches
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

1. Preheat grill to medium-high.
2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

NUTRITION INFORMATION: Per serving: 337 calories; 16 g fat (6 g sat, 6 g mono); 22 mg cholesterol; 36 g carbohydrate; 12 g protein; 7 g fiber; 659 mg sodium. Nutrition bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv). 2 Carbohydrate Servings.

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Frozen Pumpkin Mousse Pie
While pumpkin pie deserves respect as a Thanksgiving icon, it's fun to shake up tradition. Surprise your family and friends with a frozen pie this year-it just might become one of their holiday favorites. No need to let them know how easy it is.

Makes 10 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 20 minutes (including freezing time)
EASE OF PREPARATION: Easy

Crust

30 small gingersnap cookies (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil

Filling

• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

NUTRITION INFORMATION: Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrate; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium. Nutrition bonus: Vitamin A (80% daily value). 3 Carbohydrate Servings.
Exchanges: 3 other carbohydrate, 1 fat.
Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
MAKE AHEAD TIP: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan.

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From www.eatingwell.com with permission. © 2008 Eating Well Inc.