Suppose you’re working out, eating right, and aiming to stay healthy after 50. One simple change that can significantly impact is cutting back on red and processed meats. Research shows they’re linked to heart disease, cancer, and even a shorter lifespan.
But plenty of tasty, affordable protein options are better for your body (and often your wallet). Remember, as a general guideline, older adults need a little more than 1 gram of protein per pound of body weight daily.
For starters, beans, lentils, and peanuts are powerhouses. They contain protein, fiber, and nutrients like iron and potassium. Half a cup of cooked lentils gives you nearly nine grams of protein! Plus, legumes are loaded with antioxidants that can help fight inflammation and protect your heart.
Eggs are another easy win. One egg gives you six grams of protein for about 70 calories and essential nutrients like vitamin D. They’re not just for breakfast. Try a veggie-packed omelet for dinner or toss a hard-boiled egg on your salad.
Fish is also a great choice, especially salmon, sardines, and trout. They are rich in omega-3 fats, which support heart health and lower disease risk.
Remember low-fat dairy—yogurt, milk, and cottage cheese are convenient, protein-rich options that help keep bones strong.
For quick snacks or meal additions, nuts, seeds, and whole grains like quinoa and oats offer protein, fiber, and healthy fats to fuel workouts and recovery.
Small changes can make a big difference in feeling your best.
Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!
Learn more here: 21-Day Longevity and Strength Program.
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