7 Essential High-Protein Foods Every Woman Over 50 Should Include in Her Weekly Diet

Turning 50 is a big milestone in life. Many women find themselves thriving in careers and family life. However, maintaining bone and muscle strength becomes more important than ever. As Erin Palinski-Wade, a registered dietitian, explains, the decline in estrogen during menopause can speed up the loss of muscle and bone mass.

But here’s the good news: it doesn’t have to be that way. A diet rich in protein can help preserve muscle and keep you strong as you age. Research indicates that consuming between 1 to 1.2 grams of protein per kilogram of body weight daily can support muscle health. Combine that with regular exercise, and you have a solid strategy for maintaining strength.

So, what are some protein-packed foods to include in your diet? Here are some top choices:

Salmon

Salmon is an excellent source of protein. A 3-ounce serving provides around 23 grams. This fatty fish is also rich in omega-3 fatty acids, which can help maintain heart health and reduce inflammation, especially important post-menopause. Salmon is one of the few foods high in vitamin D, which is vital for bone health.

Strained (Greek-Style) Yogurt

This creamy delight is packed with protein and calcium. A 7-ounce cup typically contains about 20 grams of protein and is a great source of probiotics, which benefit gut health. Choosing yogurt fortified with vitamin D can further enhance its bone-strengthening benefits.

Black Beans

These small powerhouses offer about 15 grams of protein and a hefty dose of fiber. This fiber helps regulate blood sugar and cholesterol levels. After 50, a high-fiber diet can keep your metabolism active and promote good gut health.

Tofu

Tofu packs a protein punch, offering around 22 grams per half-cup serving. Its plant compounds, called isoflavones, may help ease some menopausal symptoms like hot flashes. Plus, fortified varieties provide extra calcium and vitamin D for healthy bones.

Lentils

Lentils are another fantastic source of protein, with about 18 grams per cup. They are also rich in iron and fiber, which can help prevent fatigue and support digestive health. A versatile ingredient, they can be added to soups, salads, or veggie burgers.

Chicken

This classic protein source delivers around 23 grams in a 3.5-ounce skinless breast. A lean option, it helps maintain muscle mass while minimizing fat intake—important for women over 50, as hormonal changes can lead to weight gain.

Cottage Cheese

Cottage cheese is often overlooked but offers approximately 24 grams of protein in just a cup, all for under 200 calories. It is a low-carb option, making it suitable for those monitoring their glucose levels. Plus, studies indicate that higher dairy intake may lead to better heart health in postmenopausal women.

Overall, focusing on protein after 50 isn’t just about muscle; it’s also about maintaining health and independence as you age. Various high-protein foods like salmon, black beans, tofu, and cottage cheese can make meals enjoyable while boosting your nutritional intake.

Building a strong foundation through diet can significantly impact your quality of life in the years to come.

For more insights on dietary choices and health, you can check resources like the USDA’s MyPlate for guidance on balanced eating.

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