- After 50, protein is critical for supporting muscles, bones, and overall health.
- Consume protein-rich foods such as salmon, yogurt (Greek-style), cottage cheese, tofu, beans, lentils and chicken.
- These foods provide additional nutrients such as calcium, vitamin D, omega-3 fatty acids and fiber for healthy aging.
Fifty is the new 30 – women who reach this milestone thrive in their careers, hobbies and family lives, leaving behind the insecurities of earlier years. The only thing that doesn’t get easier? Maintaining bone and muscle strength. “As women enter menopause, the natural decline in estrogen accelerates the loss of muscle and bone mass,” he says Erin Palinski-Wade, RD, CDCES.
But a fragile future is not inevitable. A high-protein diet can help maintain muscle mass and functional independence for years, explains Palinski-Wade. Research shows that consuming at least 1 to 1.2 grams of protein per kilogram of body weight (0.45-0.54 grams/pound/day) daily, combined with regular exercise, can help maintain or even increase skeletal muscle mass.
To achieve your protein goals, nutritionists recommend incorporating these seven protein-rich foods into your regular meals.
Salmon
If you’re looking for a high-protein option that supports healthy aging, fatty fish like salmon is your top choice. A 3-ounce fillet provides an impressive 23 grams of protein. “Salmon provides high-quality protein for muscle maintenance as well as omega-3 fatty acids, which can support heart health and reduce inflammation, which becomes more important after menopause when cardiovascular risk increases,” he says Ana Reisdorf, MS, RD.
Salmon is also one of the few foods naturally rich in vitamin D, with a 3-ounce fillet providing 71% of the daily value. Along with protein and healthy fats, maintaining adequate levels of vitamin D is associated with a lower risk of fractures, heart disease, genitourinary syndrome and certain cancers.
Strained (Greek) yogurt
If you don’t already use strained (Greek-style) yogurt in everything from smoothies to oatmeal to chicken salad, your 50s are the perfect time to start. Reisdorf explains that it is a rich source of protein and calcium that supports bone and muscle health while providing probiotics to support the gut microbiome.
A 7-ounce container of plain (Greek-style) yogurt contains 20 grams of protein and 18% of the daily value of calcium. Even better, choose a yogurt fortified with vitamin D, which can help your bones better absorb and use calcium.
Black beans
Plant proteins can be just as useful as animal proteins and provide a number of other valuable nutrients. “Black beans are high in protein and soluble fiber, which help regulate blood sugar and cholesterol,” says Reisdorf. One cup of cooked black beans contains 15 grams of protein and 15 grams of fiber – more than half the daily fiber recommendation.
From the age of 50, a diet rich in fiber supports a healthy metabolism, insulin sensitivity and insulin secretion while minimizing the risk of metabolic syndrome – primarily thanks to the positive effect of fiber on the intestinal microbiome.
tofu
Half a cup of firm tofu provides 22 grams of protein, as well as a variety of other nutrients and compounds that support premenopause and menopause symptoms. “Plant compounds (in tofu), called isoflavones, can help relieve menopausal symptoms such as hot flashes,” explains Sapna Peruvemba, MS, RDN.
For example, a recent small study found that women who followed a low-fat vegan diet and consumed soybeans had a 92% reduction in hot flash symptoms, while the control group saw no change. The researchers attributed this effect to the isoflavone daidzein, although other dietary factors may also have contributed.
As if that wasn’t reason enough to eat more tofu, Peruvemba adds that calcium-rich tofu and fortified soy milk also provide calcium and vitamin D, which help support strong bones and reduce age-related bone loss.
Lenses
Whether you follow a plant-based diet or just want a nutritional boost, lentils are a smart choice. One cup of cooked lentils contains 18 grams of protein and can be added to soups, veggie burgers, and casseroles, or even mixed with ground meat in dishes like spaghetti or tacos.
“In addition to their protein content, lentils are also rich in iron and fiber. Adequate iron helps prevent fatigue, while fiber supports digestive health and blood sugar control, all common challenges as we age,” he says Jane Leverich, MS, RDN. One cup of lentils provides 37% of your daily iron requirement and 16 grams of fiber.
Chicken
Chicken is a protein-rich classic – and for good reason. A 3.5-ounce skinless chicken breast contains 23 grams of high-quality protein and just 2 grams of fat, making it a lean and easy way to meet your protein goals. Marita Radloff, MS, RDN, LDrecommends using ground chicken instead of ground beef for a leaner protein that is lower in fat and calories but still delivers the flavor. “This is particularly important for women over 50, as a decline in hormones can lead to weight gain,” she adds.
Prioritizing lean proteins like chicken along with increased physical activity can help reduce the risk of significant weight gain and support metabolic health in your 50s and beyond.
cottage cheese
There’s a reason cottage cheese is having a moment, and it doesn’t seem like it’s going away any time soon. One cup of low-fat cottage cheese provides 24 grams of protein for less than 200 calories and its versatility is unmatched. Stir it into oatmeal, mix it into cheesecake, mix it into pasta, fold it into pancakes, or stir it into eggs—the possibilities are truly endless.
“Cottage cheese is a concentrated source of high-quality protein with fewer carbohydrates for people with diabetes or insulin resistance,” he says Lisa Andrews, M.Ed., RD, LD. She points out that choosing lower-fat varieties also keeps calories and saturated fats under control.
In older women, cottage cheese may support heart health, as glucose intolerance, dyslipidemia, and abdominal obesity are common risk factors. Research that analyzed the diets of over 35,000 postmenopausal women found that higher milk intake is associated with improved lipid profiles, better insulin response and lower inflammation – another reason to add dairy to your daily routine.
Our expert opinion
Prioritizing protein after age 50 is not just about building muscle, but also maintaining strength, independence, and overall health as you age. From salmon and cottage cheese to black beans and tofu, there are many nutrient-dense, protein-packed foods you can incorporate into your weekly meals.
