Long Island Personal Trainer’s Eat Better Guide: Build Strength and Energy Over 40
If you’re over 40 and tired of dieting, food confusion, or feeling like your energy is tanking, this guide is for you. At AB Fitness Personal Training, we’ve helped thousands of Long Islanders create better eating habits that work in real life — not just on paper.
This article will walk you through our “How to Eat Better” guide step-by-step and explain how simple nutrition habits, combined with strength training, can transform your health, boost your metabolism, and help you finally feel in control again.
And yes, we’ve included the exact image we give our own clients — but here, we’re breaking it all down so you know exactly what to do.
Why Eating Better Matters More After 40
As we age, our bodies change — and so do our nutritional needs. You may have noticed:
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Weight gain, especially around the belly
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Lower energy or feeling sluggish throughout the day
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Slower recovery after meals or workouts
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Trouble sleeping or more joint pain
These are all normal signs of aging, but they don’t have to be your reality.
When you shift your eating habits to prioritize whole foods, protein, and simple structure, you give your body the tools it needs to:
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Maintain or build lean muscle
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Improve metabolism and insulin sensitivity
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Balance hormones
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Reduce inflammation
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Boost energy, mood, and mental clarity
Let’s break down exactly how to do that — one section at a time.
✅ Create a Healthy Eating Pattern
This is the core of our approach at AB Fitness. Instead of cutting out food groups or following extreme diets, we focus on creating a balanced plate.
Here’s what that looks like:
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Half your plate: Vegetables and fruits (especially fiber-rich, non-starchy veggies)
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¼ plate: Whole grains or starchy carbs (brown rice, potatoes, oats)
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¼ plate: Lean protein (chicken, fish, eggs, turkey, Greek yogurt)
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Add in: Healthy fats (olive oil, avocado, nuts) and water with every meal
It’s not about perfection — it’s about consistency. Every meal is a chance to fuel your body in a way that supports strength, energy, and long-term health.
🎯 Need help with this? We offer personalized nutrition coaching at all our locations.
✅ Enjoy These Foods Daily
Let’s keep this simple. These are the foods you should focus on most of the time:
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Vegetables (broccoli, spinach, peppers, etc.)
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Fruits (berries, apples, oranges)
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Whole grains (oats, brown rice, quinoa)
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Legumes (beans, lentils, chickpeas)
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Lean proteins (skinless poultry, lean beef, fish, eggs, Greek yogurt)
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Healthy oils (olive oil, avocado oil)
Drink plenty of water throughout the day, and you can also enjoy unsweetened tea or black coffee.
⚠️ Limit These Foods
These aren’t “bad” — but if they’re showing up too often, they could be holding you back.
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Sweetened drinks like soda, sweet tea, energy drinks
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Processed meats like bacon, sausage, bologna
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Fried or fatty foods loaded with saturated fats
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Heavy dairy (cream cheese, full-fat cheese, heavy cream)
Instead, aim to cook with plant-based oils like olive or avocado and use herbs and spices for flavor instead of salt and butter.
❌ Avoid These When Possible
These are the foods that provide almost zero value to your body:
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Trans fats found in store-bought baked goods
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Heavily processed snacks
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Sugar bombs like candy, pastries, and dessert drinks
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Empty-calorie meals like fast food combos or gas station meals
You don’t have to be perfect. Just be aware. The more often you eat for strength, the easier your results will come.
✅ Read Nutrition Labels
Understanding a food label doesn’t mean you need a degree in nutrition.
Here’s what to look for:
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Calories per serving — and know how many servings are in the package
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Protein — look for 15–30g per meal
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Added sugars — try to keep it under 5–10g per item
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Sodium and saturated fat — limit when possible
Tip: We teach this label-reading method in every nutrition orientation. And if you’re ever unsure, our coaches will break it down for you — no judgment, just help.
🥩 Watch Portions and Prioritize Protein
This is one of the most underrated strategies for getting in shape over 40.
When you prioritize protein, you’ll:
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Stay full longer
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Reduce cravings
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Preserve or build muscle
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Boost metabolism
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Recover faster from workouts
What we recommend:
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Aim for 25–35g of protein per meal
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Include it 3x/day minimum
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Use it as your meal builder — protein first, then build the rest of the plate
Some great options:
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Chicken, turkey, lean beef
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Fish or shrimp
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Eggs and egg whites
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Greek yogurt (fat-free if watching calories)
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Whey protein powder if needed
🍳 Cook at Home (Even If You’re Busy)
We get it. You’re busy. But nothing beats simple meals made at home.
Even 3–4 meals per week cooked at home can help you:
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Save money
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Control ingredients
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Keep portions in check
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Stay consistent
We teach our clients how to batch prep simple meals and even offer a free Recipe Book to help make this easier.
If you don’t know where to start, just start with one meal at a time — like prepping lunches or doing protein and veggie dinners.
💪 Build a Stronger Body with Strength Training
Here’s the truth most diets don’t tell you:
You can’t just “eat your way” to a toned body.
Strength training is how you:
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Shape your body
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Maintain or gain lean muscle
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Improve bone density and joint health
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Boost energy, posture, and mobility
And when paired with better nutrition, it’s the ultimate combo.
At AB Fitness Personal Training, we specialize in 30-minute strength training sessions tailored to your body and goals. No guessing, no fluff.
📌 Train just 2–3x per week and start seeing the difference in your body, energy, and mindset.
🥗 Need More Inspiration?
We’ve also created a full Recipe Book that’s available on Amazon, packed with meals that fit our Eat Better framework.
📚 Pick it up here: https://a.co/faE2lYl
And if you ever feel stuck or unsure, just reach out to our team. You don’t have to do this alone.
📍 Where to Start: Visit AB Fitness Personal Training
We serve adults across Long Island at our 3 convenient locations:
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AB Fitness East Meadow
514a East Meadow Ave, East Meadow, NY 11554 -
AB Fitness Massapequa
4150C Merrick Road, Massapequa, NY 11758 -
AB Fitness Oyster Bay
5 Shore Ave, Oyster Bay, NY 11771
👉 See all locations: www.abfitnesstrainer.com/locations
🔗 More info to Help You Get Started
Explore more resources from our team:
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www.abfitnesstrainer.com/faq – Frequently Asked Questions
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www.abfitnesstrainer.com/results – Real client success stories
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www.abfitnesstrainer.com/articles – All our helpful blog posts
🙋♀️ Ready to Take the Next Step?
If you’re ready to stop guessing and start making lasting change, the best place to start is with a private tour.
During your tour, you’ll:
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Meet with our head personal trainer
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Discuss your goals, past injuries, and struggles
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Learn how our program works
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Leave with a clear plan to move forward
📅 Book your private tour today: www.abfitnesstrainer.com/tour
📞 Call or Text: 516-303-9157
Still unsure? Watch this short video from our owner:
🎥 https://www.instagram.com/reel/DHwCim3PKHd/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==