MORE magazine gathered four nutrition experts -- all midlife women and respected researchers. Over salad, pasta, and, yes, dessert, they shared their secrets on how to eat for optimum health.

Essential Nutrition at 40
You already know the basics of good nutrition. Fill up on veggies, limit the junk, and make sure you're getting enough calcium. But as you navigate midlife, is that enough to stave off weight gain and disease? To find out, MORE booked lunch with four top researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging and the Friedman School of Nutrition Science and Policy, both part of Tufts University in Boston. These women direct studies on everything from vitamins and immunity to soy and perimenopausal symptoms. We wanted their inside advice on how stringent women over 40 need to be about their diet, and on how they themselves stay healthy.

The setting: Lunch at the Ritz-Carlton Boston Common. On the menu: a buffet of Caesar and green salads, four-cheese pasta, seared monkfish, potatoes, vegetables, and an array of apple tarts, Boston cream pie, and chocolate-mousse cake. None of the experts touched the pasta, soda, or bread, but everybody dived for dessert -- just one of many lessons they shared about spending calories wisely. Listen in for more words of wisdom.

MORE: What nutrition changes are essential as women enter their 40s?
Alice Lichtenstein: "A major issue is weight, even if you've never had to think about it before -- it's very difficult to lose once it's on. The late 40s are a particularly vulnerable period. There are a lot of life changes, your metabolism slows down, and the proportion of lean to fat mass changes."

Simin Meydani: "It's not inevitable -- the research at our center shows that you can keep your muscle mass and waistline with exercise."

Margo Woods: "You should be aware that there are going to be changes and not be hard on yourself. You can look really good at 40 or 50, but you are not going to look 25."

Bess Dawson-Hughes: "You also want your diet strategy to minimize bone loss. It begins by the late 40s. So make sure you get more calcium-rich foods, like dairy, and subtract something from the diet in order not to gain. I would take away the simple carbs, the starches, and sugars, and replace them with dairy."

MORE: Is calcium from food sources preferable to supplements?
BDH: "The calcium is going to get absorbed similarly, but the nutrient package you get with calcium-rich foods is worthwhile -- protein and potassium as well as calcium and vitamin D. In the interests of overall good nutrition, try to get the nutrients you need from food first, and use supplements only when nutrient intake is inadequate."

SM: "Another change to watch for after 40 is a decline in your immunity, making you more susceptible to diseases, and also everyday colds and flus. What you eat is very important for helping you reduce that change in immune response and to improve your resistance to diseases. Fermented products like yogurt can have an effect on improving immunity. There is some evidence that they can help GI infections. Then there are other factors in the diet. The micronutrients in fruits and vegetables are very important for maintaining and helping you prevent your immunity from decreasing. But as you age, there are certain micronutrients, like vitamins B6, C, E, and zinc, that you can't easily get in the amount you need. In that case, you might think about supplements."

Ladies,

As I grow in age, I value women who are over 40 most of all. Here are just a few reasons why:

A woman over 40 will never wake you in the middle of the night to ask, "What are you thinking?" She doesn't care what you think.

If a woman over 40 doesn't want to watch the game, she doesn't sit around whining about it. She does something she wants to do. And it's usually something more interesting.

A woman over 40 knows herself well enough to be assured in who she is, what she is, what she wants and from whom. Few women past the age of 40 give a damn what you might think about her or what she's doing.

Women over 40 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you if they think they can get away with it...

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 40. They always know.

A woman over 40 looks good wearing bright red lipstick. This is not true of younger women or drag queens.

Once you get past a wrinkle or two, a woman over 40 is far sexier than her younger counterpart.

Older women are forthright and honest. They'll tell you right off you are a jerk if you are acting like one. You don't ever have to wonder where you stand with her....

Yes, we praise women over 40 for a multitude of reasons. Unfortunately, it's not always reciprocal.

For every stunning, smart, well-coiffed, hot woman of 40+, there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year-old waitress.

Ladies, I apologize for all of us. Andy Rooney

Even women who are the same age may have different skin needs. This is particularly true when you hit your 40s, since many problems that pop up during this decade hinge on what you did in your 20s and 30s.

"If you wore sunscreen or did some preventive care, then you may not notice any major difference in your skin," say most dermatologists. "If you didn't do those things, then fine lines and wrinkles are definitely on the upswing once you hit 40."

The problem is a breakdown of collagen, natural fibers that form an invisible network of support underneath the skin and help it stay plump and firm.

As collagen begins to break down -- a process that is accelerated by sun exposure -- skin loses its moist, dewy look. In its place is drier, more fragile skin, with fine lines and small wrinkles appearing around the eyes and in the nose-to-mouth area.

Further, as the years pass, we shed old skin less frequently. That means your complexion looks not only drier, but also more dull and uneven.

Solutions, says experts, include products aimed at helping to increase cell turnover, like alpha-hydroxy acids and wrinkle-fighting ingredients like retinol.

Most experts agree, when you hit your 40s, it is definitely time to start using a retinol product. The professional versions are the strongest, so you're going to see the most dramatic results, but even some over-the-counter solutions can work well. Retinoids work by helping to stimulate collagen production, so fine lines and wrinkles are less noticeable.

Home peels are also appropriate for 40+ skin. They can help remove dead skin cells and encourage new cells to come to the surface. Depending on how quickly your skin is aging, don't be afraid to look toward professional treatments to help increase your window of youth.

This is the decade when women in their 40s should seriously consider some of the less aggressive but very helpful dermatologic procedures such as Thermage (a radio frequency treatment) or Fraxel (a laser) to tighten the skin and/or stimulate collagen production.

Additionally, many women in their 40s experience hormone-related skin problems, including adult acne. But, dermatologists warn...don't borrow your teenage daughter's acne products until you consult a dermatologist and a gynecologist. Adult-onset acne can sometimes be the result of a gynecological problem like an ovarian cyst, so that should always be ruled out first. Next, check with a dermatologist to determine whether your "pimples" really are acne.

Many women confuse acne with rosacea, another skin problem that can occur in the 40s and 50s. While the breakouts can look similar, they may require different treatment.

Makeup Tip:
Toss away your cakey face powder. This is the decade when skin is really dry, and most powders will dry it further and accentuate fine lines and wrinkles. If you must use powder to tame oily areas, choose one that is finely milled, and apply it sparingly, using a brush instead of a puff.

40 Something Skin: At the age of 40 all cell turnover slows down, and your skin becomes thicker, coarser and less dewy. The wrinkles seem more established and become more visible. The oil production also slows down, reducing the skin´s natural lubrication. Deeper wrinkles and the loss of elasticity are the most common conditions of the skin at the age of 40 and beyond. As collagen production slows down, the skin loses its firmness.

When this starts to happen, the best thing to do is to look for retinol-based creams that firm the skin by boosting collagen. You should also consider gentle peels that help quicken cell turnover and freshen dull skin, as well as anti-wrinkle peptide formulas that target stubborn lines. And, don´t forget your sun protection products...always choose a sunscreen with SPF 15 or greater.

40 Something Makeup: As you age, your blood circulation slows, leaving skin and lips with less of a blush. Before applying makeup take a bit of dense cream, warm it in your hands and pat it on, it will give you a fresh, youthful appearance. Be careful with the foundation shade. Use a dewy base to make the skin glow, warm earthy tones on the eyelids to soften the eyes, and glossy lipstick to help freshen your entire face. Try to stick with neutral tones and don´t wear too much eye make-up, because it can make the wrinkles around the eyes appear even more visible. At 40 something, many make-up artists believe it´s time to stop using a face powder. Skin this age becomes drier and most powders have a tendency to dry it out even further, while accentuating fine lines and wrinkles.

40 Something Skin Care: When you enter your 40s, your skin care habits need to adapt to your changing skin. To keep your skin looking young and radiant, be sure to apply face creams (day and night), exfoliate the skin at least once a week, drink at least 8 glasses of water each day and eat healthy foods.

Are Your Fashions Fit for 40s?
By Lisa Black

If you're over 40 and feel confused about what you should be wearing, you're in really good company.

I'm 46 years old. It's hard to say it out loud. It's even harder to see it in print. The thing is, I still feel like I'm 26, but that doesn't mean I can still dress like I'm 26. So how does a middle-aged woman who still wants to be hip and cool (are those words still hip and cool?) dress like a woman who is hip and cool -- and 46 years old?

One benefit to being this age is that you know when to seek professional advice -- and you can usually afford to pay for it.

Amy Lindquist, owner/founder of Lindquist Fashion & Image Consulting, assured me I'm not the only woman in her 40s who has trouble dressing herself. (www.lindquistfashion.com)

"Much of the difficulty lies in product availability. There's really no specific retailer that caters to 40-plus, so it's harder to stay looking current -- yet age appropriate," Lindquist said. "There are tons of stores for teens and juniors -- which makes dressing and purchasing easier because there are more choices. However, teens have no money! I don't get that reasoning."

Time May Change Me
It's not just the retail world conspiring against women in their 40s. We also have to deal with constantly changing bodies. And unless those changes are bought and paid for, they're not necessarily good things.

"The body, as it ages, tends to get less firm. We gather extra weight in places we never thought we would. When that happens, we need to incorporate more structure into our clothing," Lindquist said. "We need shirts, jackets and pants with more seams and detailing to get a structured look versus a fluid one."

Many women, as they age, seem to want to hide their bodies under clothes. They end up wearing clothing that's one or two -- or more -- sizes too big. Lindquist says that's a fashion don't.

"Many women feel that if they wear larger clothes, they will look smaller, when in fact, they just look sloppy," Lindquist explained. "Also, many people feel they have to sacrifice comfort for good-fitting clothing. That's a huge myth."

Blue Jeans Blues
Most women my age will agree that the most excruciating shopping experience of the year is buying a swimsuit. Not far behind is buying a decent pair of jeans.
Lindquist said it doesn't have to be that painful.

"First, don't spend a lot of money. Buy them to fit the largest part of your body and get them altered to fit perfectly," she said. "For example, if you have hips and a small waist, get them to fit in the hips, rear and thighs, then get a tailor to take in the waist. Jag jeans, available at Nordstrom, are a great brand for this particular challenge. Old Navy is also great for jeans -- they fit lots of different body types."

Best Shoe Forward
Women in their 40s who look very stylish generally seem to accessorize well. They always seem to "pull" a look together -- without overdoing it. Lindquist said that shoes and handbags can be a quick and inexpensive way to look hip, young and stylish.

"The reason why shoes and handbags are so powerful is because you use these items much more often than you would, say, a pair of trendy jeans. You can wear a great pair of heels with anything from jeans to a dress," Lindquist said. "The same applies to your handbag. By the way, they do not have to match. This is what we call 'cost per wear ratio' in the industry. You spend a certain amount on a fabulous handbag and you use it daily and perhaps for a few years. Your cost ends up being pennies per use."

Lindquist said women of a certain age should have many shoe options because shoes can change the entire vibe of an outfit. For instance, you can take a dress and wear it with flip-flops for errands during the day. For evening, you can change into heels and it's instantly more glamorous.

More Free Advice
Lindquist advises women to put their money into shoes, handbags and underwear.
"Great underwear makes for great outerwear," said Lindquist.

And, she said, shop consignment stores if you really want to stretch your clothing dollars. "If you're on a budget, and even if you're not, shop consignment store. You can find higher-end items and spend much less money," Lindquist advised. "If you're sick of them after a while, you can donate with a clear conscience."

In the end, Lindquist said that instinctively, women know what works and what doesn't.

So, trust your instinct. Steer clear of skin-tight jeans, midriff-baring tops and short-shorts. Trust only your closest friends to answer the "does this look good on me?" question. And seek professional help when needed. Amy, give me a call.

See the Big 4-0 as an Opportunity to Follow Their Dreams

Today´s 40 something women are challenging the traditional perception of life after this milestone birthday, and proudly enjoying the best years of their lives. Forget about sliding quietly into middle age; more and more women are approaching their forties and viewing the time ahead as an opportunity to achieve their goals. After all, the number on your birth certificate doesn´t mean a thing if you´ve got a youthful determination to live life to the fullest.

Confident, self-assured, and enriched with wisdom and experience; many women today view turning 40 as a door opening, rather than one closing: a chance to pursue long-held dreams and ambitions. At this stage of their lives many women are enjoying increased disposable income and a sense of empowerment, so it makes sense to reassess their lifestyle and take a fresh view on where life is heading.

For many women, that can mean embarking on a career change, perhaps starting a new business venture from home or pursuing qualifications or skills training: for others it can provide the impetus to discover a new pastime or even to make the big move to another part of the world.

Whatever it means to you, the evidence is out there: being a woman in your 40s can be fabulously fulfilling.