Protein helps you to feel full, stops unnecessary hunger pangs and prevents sugar cravings. Eat at least one egg a day and 1 cup curd, 1 cup dal and 100 to 200gms of fish, chicken or paneer.
Taking supplements of antioxidants along with the B-vitamins goes a long way in delaying the aging process. Avoid table sugar completely and indulge in the natural goodness of dates, Black raisin, fresh fruits and figs etc. Consuming zinc supplements is helpful and so is taking good natural sources of zinc like black and white sesame seeds and pumpkin seeds. Most people who gain weight easily in their forties are also those who have uncontrollable sugar cravings. It also helps minimize sugar cravings and helps to revamp immunity. Zinc is an important mineral after forty as it is shown to sensitize the tissues to insulin. They provide us with fiber, antioxidants, vitamins and minerals which aids in reversing the ageing process whilst arming us with vital nutrients to fight age related diseases and disorders. 
Eat more whole grains, dals, beans, fruits, vegetables, nuts and seeds. Include low fat, high fibre foods in your daily diet.Maintaining an adequate calcium intake will help to slow bone loss, so take low fat dairy products, whole pulses, soyabean and black sesame seeds regularly.
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