Protein is the KING

You should be getting about 25 percent of your daily calories from protein but you should make sure to choose lean sources like low-fat yogurt, fat-free milk, fish and poultry to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. A handful a day is recommended.

Protein helps to keep you feeling full and boost your energy -- aiding in your weight loss efforts. Eating additional protein is especially helpful for those over 40 in reducing abdominal fat.