It's essential to get the right balance of macronutrients to prevent ill health as you age to reduce the risk of chronic diseases. The basic nutrition facts for adults is to consume the most important nutrients for optimal health such as proteins, carbohydrates, and fats with every meal.  These three macronutrients maintain our cells by providing energy and essential nutrients. Proteins are made up of amino acids that act as building blocks in muscles, tendons, organs, hair follicles, nails and skin. They also help to build neurotransmitters, hormones and enzymes. Protein recommendations for adults are 0.8 grams per kilogram of body weight if your goal is to maintain muscle mass in your older age. If you want to build muscles, around 1.5-2 grams of protein per kilogram of body weight will be needed. This equates to 60g/day for men and 45g/day for women. Carbohydrates are made up of carbon, hydrogen and oxygen (CHO) molecules that can be broken down into single sugar units like glucose. Glucose is the primary energy source used by brain cells, red blood cells and all tissues in your body. Recommended carbohydrate intakes for adults are around 30-50% of total daily calories. Fats provide energy and ensure the body absorbs fat soluble vitamins. They are also needed to manufacture hormones, keep skin healthy, store vitamins A, D, E and K. Your brain is made up of 60% fats so getting enough fats into your diet will ensure a healthy brain. Recommended fat intakes for adults are 20-35% of total daily calories. People over 40 often have low blood sugar levels, which can lead to weakness, irritability and headaches if not remedied quickly. The key is to eat only 3 meals per day with a minimum 5 hour fasting window with a minimum of 60g carbohydrate per meal.  Vegetables rather than fruits are ideal to achieve this because they quickly help to balance blood sugars without causing a spike in insulin, due to fibre content, which can lead to the storage of belly fat. For more Proteins: Fish, Poultry, Meat, Legumes, Beans, Nuts, Seeds, Eggs, Cheese and Yoghurts Carbohydrates: Full range of starchy, leafy, and fruits. Fats: Olive oils, Butter, Coconut oil, Ghee Learn more about basic nutrition facts https://jenadamsuk.com/basic-nutrition-facts/