The Importance of Protein for Women as We Age

Why Is Protein Important for Women as We Age?

Protein plays a crucial role in maintaining and improving overall health, especially as women age. It is essential for the growth and repair of tissues, the production of enzymes and hormones, and the support of immune function. As we age, our bodies undergo various changes, including muscle loss, reduced bone density, and slower metabolism. Adequate protein intake can help mitigate these effects by promoting muscle maintenance, supporting bone health, and aiding in weight management.

How Much Protein Should I Eat?

The amount of protein needed can vary depending on factors such as age, activity level, and overall health. Generally, women over the age of 50 should aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight per day. For example, a woman weighing 70 kilograms (154 pounds) should consume between 70 to 84 grams of protein daily. It is important to distribute protein intake evenly throughout the day to maximize its benefits.

Quality Sources of Protein

Choosing high-quality protein sources is vital to ensure you receive all the essential amino acids your body needs. Some excellent sources of protein include:

  • Animal-based proteins: Organic pasture raised eggs and poultry, wild caught fatty fish, lean meats such as bison, and grass-fed, grass-finished beef, Raw or Organic A2 versions of dairy.

  • Plant-based proteins: Legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, nuts, seeds, and whole grains like quinoa and bulgur.

  • Protein supplements: Whey protein, casein, and plant-based protein powders can be useful to supplement your diet, especially if you struggle to meet your protein requirements through food alone.

Portion Sizes of Protein

Understanding portion sizes can help you ensure you're getting enough protein without overeating. Here are some general guidelines for portion sizes:

  • Meat, poultry, and fish: A serving size is typically about 3 ounces (85 grams), roughly the size of a deck of cards or the palm of your hand.

  • Eggs: One large egg contains around 6 grams of protein. (50% in yolk and 50% in white)

  • Dairy: A cup of milk or yogurt provides approximately 8 grams of protein, Greek yogurt ranges from 15-20 grams, while an ounce of cheese offers about 7 grams.

  • Legumes: Half a cup of cooked beans or lentils contains around 7-8 grams of protein.

  • Nuts and seeds: A quarter cup (30 grams) of nuts or seeds typically provides around 5-7 grams of protein.

  • Whole grains: One cup of cooked quinoa or bulgur provides around 8 grams of protein.

Highly active individuals can increase slightly more, depending on intensity and duration of.

Example Meals

Incorporating a variety of protein-rich foods into your meals can be both delicious and nutritious. Here are some example meals to help you meet your protein needs:

Breakfast

  • Breakfast smoothie: A serving size of your protein powder of choice, ½ -1 cup of berries, ½-1 cup of greens, 1 TBSP of flaxseed will provide you with a protein-packed start to your day.

  • Breakfast burrito: 3 Scrambled eggs with spinach and tomatoes: along with 2 Applegate Chicken sausage links chopped and served in a cassava wrap.

Lunch

  • Grilled chicken salad: Combine mixed greens, grilled chicken breast, avocado, cherry tomatoes, and a sprinkle of nuts or seeds. Drizzle with light vinaigrette dressing. I would make your own using extra virgin olive oil.

  • Quinoa and black bean bowl: Mix cooked quinoa, black beans, corn, bell peppers, and a dollop of Greek yogurt. Top with fresh cilantro and lime juice.

Dinner

  • Baked salmon with roasted vegetables: Serve a 3-ounce portion of baked salmon alongside a variety of roasted vegetables such as broccoli, carrots, and cauliflower.

  • Tofu stir-fry: Sauté tofu cubes with an assortment of vegetables and a savory sauce. Serve with brown rice or whole-grain noodles.

Snacks

  • Hummus and veggie sticks: Dip cucumber, carrot, and bell pepper sticks into hummus for a delicious and protein-rich snack.

  • Nut butter on apple slices: Spread almond or peanut butter on apple slices for a quick and satisfying treat.

In conclusion, protein is essential for maintaining health as women age. By understanding your protein needs, choosing quality sources, and incorporating a variety of protein-rich foods into your meals, you can support your body's changing needs and enjoy a balanced and nutritious diet.

For more on this topic, Why More Protein for Perimenopausal and Menopausal Women?