Hey there, amazing ladies over 50!

Today, let’s dive into the powerhouse nutrient that often doesn’t get the spotlight it deserves: protein.

As we gracefully navigate through life’s adventures, ensuring we get enough protein becomes increasingly important. Let’s explore why and how much we need, along with some fabulous protein sources to keep us strong and vibrant!

And I’ll share an amazing recipe for this baked salmon in parchment.

Why Protein Matters:

Muscle Maintenance and Strength: As we age, our bodies tend to lose muscle mass, leading to decreased strength and mobility. Protein is crucial for preserving and building muscle, helping us maintain our independence and vitality.
Bone Health: Did you know that protein plays a role in supporting bone density? It’s true! Adequate protein intake can contribute to better bone health, reducing the risk of fractures and osteoporosis, which is especially important for us fabulous women over 50.
Metabolism Support: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest. This can give our metabolism a little boost, which might be helpful as our metabolism tends to slow down with age.
Satiety and Weight Management: Including protein-rich foods in our meals and snacks can help keep us feeling fuller for longer, reducing the temptation to overeat and supporting healthy weight management goals.

How Much Protein Do We Need?

While individual needs may vary, a general guideline for women over 50 is to aim for about 0.5 to 0.7 grams of protein per pound of body weight per day. For example, if you weigh 150 pounds, you might aim for around 75 to 105 grams of protein daily. However, if you’re very active or looking to build muscle, you might benefit from slightly higher intake within a healthy range. Here is a resource I found from Silver Sneakers How Much Protein Should You Eat In A Day?

Fantastic Protein Sources for Women Over 50:

Lean Meats: Chicken, turkey, lean cuts of beef and pork are excellent sources of high-quality protein. Opt for skinless poultry and trim visible fats for a heart-healthy option.
Fish and Seafood: Salmon, tuna, trout, and other fatty fish not only provide protein but also deliver omega-3 fatty acids, which are beneficial for heart and brain health. Here is an amazing recipe for Baked Salmon In Parchment Paper
Eggs: Nature’s perfect protein package! Eggs are versatile, budget-friendly, and packed with essential nutrients. Don’t forget to enjoy the yolk, where many of the nutrients reside.
Dairy and Dairy Alternatives: Greek yogurt, cottage cheese, and milk are rich in protein and calcium, supporting muscle and bone health. For those who are lactose intolerant or prefer plant-based options, fortified almond, soy, or oat milk can also be great choices.
Legumes: Beans, lentils, chickpeas, and peas are not only rich in protein but also provide fiber and a variety of vitamins and minerals. They’re budget-friendly and incredibly versatile in recipes.
Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds are fantastic sources of plant-based protein, healthy fats, and other essential nutrients. Sprinkle them over salads, oatmeal, or enjoy them as a satisfying snack.
Quinoa and Other Whole Grains: Quinoa stands out as a complete protein, meaning it contains all nine essential amino acids. Other whole grains like brown rice, barley, and oats also contribute to our protein intake while offering fiber and other nutrients.

Meal planning is essential to get it all in here is an article that may help Healthy Meal Planning Tips For Older Adults

Remember, variety is key! Aim to include a variety of protein sources in your diet to ensure you’re getting a wide range of nutrients to support your overall health and well-being.

So, my fabulous friends, let’s raise a glass (of protein shake, perhaps?) to the mighty power of protein! By prioritizing adequate protein intake and choosing nutrient-rich sources, we can continue to thrive and embrace all the adventures life has in store for us.

Start Your Strength Building Journey Today

Ready to embark on your own personalized strength training journey? Strength training is my passion and I have several programs to choose from or get started with our monthly workout calendar where every week we are working on building strength because I know it is the secret to longevity. Learn more by joining Be Healthy Enough – a platform curated for women over 50.

Need some guidance to help you meet your unique health and fitness goals? Book A FREE 30 Minute Consultation I’d love to meet you BOOK NOW