Weight has a way of sneaking onto the middle-aged frame. "A teaspoon of sugar has 15 calories," says Samet. If you consume an extra teaspoon a day without burning off the calories, a year later, you've gained more than a pound. Ten years later, you've gained 15 pounds. Samet advises vigilance: find a healthy body weight and maintain it with a high-fiber, low-fat, low-sugar diet. Healthy foods should deliver much of your daily requirements of vitamins and minerals. However, many women still don't get enough calcium, which puts them at risk for bone loss, and many Americans are deficient in vitamin D. Your doctor can test you for adequate levels of the vitamin.