Healthy Plates for Midlife Women: Protein-Powered Eating

Why Protein Matters in Midlife

Muscle mass naturally declines as women age, making maintaining strength and a healthy metabolism harder. Eating enough protein becomes essential for preserving muscle, supporting bone health, and providing enough energy to be physically active. For midlife women, eating enough protein can also help manage weight, reduce cravings, and sustain energy levels throughout the day.

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which equals about 0.36 grams per pound. However, research suggests that midlife women need more than this to preserve muscle and prevent age-related muscle loss. If you’re moderately active, a good target is 1 gram of protein per pound of ideal body weight to support optimal health as you age. For example, if your ideal body weight is 140 pounds, aim for 140 grams of protein daily.

To help you meet this goal, follow these simple strategies for assembling balanced, protein-rich meals throughout the day:

1. Start with Protein: The Building Block

• Lean Meats: Chicken breast, turkey, lean cuts of beef, pork tenderloin.

• Serving Tip: Aim for 4–6 oz per meal (~25–35g protein).

• Fish & Seafood: Salmon, cod, shrimp, tuna.

• Serving Tip: A 4 oz fillet provides ~25g protein.

• Eggs & Dairy: Eggs, Greek yogurt, cottage cheese.

• Serving Tip: 2 eggs = 12g protein, 1 cup Greek yogurt = ~20g protein.

• Plant-Based Options: Tofu, tempeh, edamame, lentils, chickpeas.

• Serving Tip: ½ cup cooked lentils or tofu = ~8–10g protein.

2. Add Veggies: Nutrient Density with Few Calories

• Non-Starchy Vegetables: Broccoli, spinach, kale, zucchini, bell peppers, cauliflower.

• Serving Tip:

• Broccoli: ~3g protein per cup (cooked)

• Spinach: ~5g protein per cup (cooked)

• Kale: ~2.5g protein per cup (cooked)

• Zucchini: ~1.5g protein per cup (cooked)

• Bell Peppers: ~1g protein per cup (raw)

• Cauliflower: ~2g protein per cup (cooked)

• Portion Guide: Fill half your plate with colorful veggies for fiber, vitamins, and minerals.

• Tip: Sauté, roast, or enjoy raw in salads for variety.

3. Incorporate Carbohydrates: Energy for the Day

• Whole Grains: Quinoa, brown rice, whole wheat pasta.

• Serving Tip: ½ cup cooked = ~3–5g protein.

• Starchy Vegetables: Sweet potatoes, butternut squash, peas.

• Serving Tip: ½ cup = ~2–4g protein.

• Fruit: Include a variety of fruits like berries, apples, oranges, and pears.

  • Serving Tip: While fruits are naturally lower in protein, they provide essential vitamins, fiber, and antioxidants. Pair them with a protein source like Greek yogurt or nuts to balance your plate.

4. Healthy Fats: Balance for Flavor and Satiety

• Sources: Avocados, olive oil, nuts, seeds.

• Serving Tip:

• Almonds: ~6g protein per ounce (about 23 almonds)

• Walnuts: ~4g protein per ounce (about 14 halves)

• Chia seeds: ~5g protein per ounce (about 2 tablespoons)

• Flaxseeds: ~3g protein per ounce (about 2 tablespoons)

• Pumpkin seeds: ~7g protein per ounce (about 85 seeds)

• Hemp seeds: ~10g protein per 3 tablespoons

• Portion Guide: Use a small amount (~1–2 tbsp) to enhance flavor without overdoing calories.

5. Example Plate Breakdown: Balanced Meal

• Protein: 4 oz grilled chicken breast (~30g protein).

• Veggies: 1 cup steamed broccoli + 1 cup mixed greens with olive oil dressing.

• Carbs: ½ cup quinoa (~4g protein).

• Fats: ¼ avocado.

6. Snacking Smart for Extra Protein

• Greek Yogurt Parfait: 1 cup Greek yogurt + berries + nuts = ~25g protein.

• Hard-Boiled Eggs & Veggies: 2 eggs + raw carrot sticks = ~12g protein.

• Protein Shakes: Blend whey or plant-based protein powder with almond milk and spinach for a protein-packed snack.

7. Tracking for Success

• Track Your Meals: Use a food journal or app to monitor your protein intake and ensure you hit your goal. For an easy way to track your intake, use the Rumblings’ 90-Day Protein Journal to stay on top of your protein goals and monitor your progress over time.

• Be Consistent: Eat protein at every meal and snack to meet your daily target effortlessly.

Putting It All Together

Focusing on protein at every meal and a balanced mix of vegetables, fruits, whole grains, and healthy fats will help you meet your nutrition goals and support your health as you age. Aim for 25–30 grams of protein at each meal and 10–15 grams at snacks to optimize muscle maintenance and overall well-being. If you need an easy-to-use reference to help calculate the protein in foods, check out The Food Counter’s Pocket Companion Sixth Edition. 

Prioritizing high-quality protein sources gives your body the fuel to maintain muscle, stay energized, and promote overall well-being. Remember that consistency is critical as you work towards 1 gram of protein per pound of ideal body weight. 

By assembling balanced, protein-rich plates and tracking your progress, you’ll achieve lasting health and vitality in midlife and beyond. 

The Power of Protein and Strength Training for Midlife Women's Health and Weight Management

As we enter midlife, our health needs evolve, requiring us to be more intentional about nourishing our bodies and approach exercise.

Many midlife women must focus more on two critical components: consistently eating adequate protein and strength training. Adequate protein and strength training are essential for maintaining or improving your physical health and supporting weight management efforts as you age.

The Importance of Protein in Midlife

Protein is crucial in preserving muscle mass, especially as you age. Starting around age 30, women naturally begin to lose muscle mass. This muscle loss accelerates in midlife, leading to decreased strength, mobility, and metabolic rate. With adequate muscle mass, it becomes easier to maintain a healthy weight, stay active, and even have enough energy to perform daily tasks. The loss of muscle mass accelerates after age 50. This decline can lead to sarcopenia - age-related loss of muscle mass, strength, and function that results in poor health, risk of injuries, disability, and a diminished quality of life as we age.

While sarcopenia, or the age-related loss of muscle mass and strength, is a common aspect of aging, it is not entirely inevitable. While some degree of muscle loss occurs naturally with age, the extent and impact of sarcopenia can be significantly reduced or even prevented with proactive measures. Preventing sarcopenia can have a dramatic effect on the quality of life as you age.

Eating enough protein is one of the most effective ways to combat age-related muscle loss, prevent sarcopenia, and support weight management. Protein provides the building blocks (amino acids) your muscles need to repair and grow, which helps maintain muscle mass and boost metabolism. A higher metabolism means your body burns more calories, even at rest, making it easier to manage your weight. Additionally, protein-rich foods tend to be more satiating, helping you feel fuller for longer and reducing the likelihood of overeating.

How Much Protein Do You Need?

The current Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (1 kg = 2.2 pounds) of body weight. This is the amount of protein healthy adults need daily to prevent deficiencies. However, experts have criticized these recommendations as not optimal for aging adults who may need additional protein to sustain muscle mass and functionality.

Expert consensus groups suggest that the current protein recommendations need to account for research showing that while older people can make as much muscle as younger individuals, they require more protein to achieve the same effect. Many experts now suggest that midlife women may benefit from even higher amounts (1.6 - 2.0 grams per kilogram body weight), especially if you are active or focused on managing your weight. 

Your precise protein goals will vary based on age, activity level, and goals. 

However, aiming for 25-30 grams of protein per meal and 10 grams of protein at each snack is a good rule of thumb and a great way to start building consistency for eating enough protein to fuel your body and age well. High-quality protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.

Make Eating Adequate Protein a Habit.

Tracking protein intake is an effective way to build a habit because it fosters consistency, awareness, and accountability, all of which are key to long-term success in any health or fitness goal.

1. Consistency: Tracking protein helps you consistently reach your daily intake goals, ensuring you're getting enough to support muscle maintenance, metabolism, and overall health. Over time, this consistent focus on protein helps establish a routine, making it easier to stick with healthy eating habits.

2. Awareness: By tracking your protein intake, you become more aware of the protein content in different foods and meals. This awareness naturally leads to better food choices and a more balanced eating pattern as you prioritize protein-rich options.

3. Accountability: Tracking allows you to see your progress and identify patterns in your eating habits. This accountability can be motivating, encouraging you to stay on track and make adjustments as needed to meet your protein goals.

Tracking protein intake helps you meet your nutritional needs and reinforces healthy habits, supporting your long-term well-being. Try monitoring your protein intake with the 90-Day Protein Journal.

The Role of Strength Training

While protein is vital, strength training is the most effective way to maintain and build muscle, counteract the effects of aging, and improve overall metabolic and functional health. While other forms of exercise can contribute to overall fitness, strength training is unparalleled in building and preserving muscle mass.

Strength, along with appropriate levels of protein, is the key to maximizing weight management. Healthy muscles enhance the rate of protein synthesis, which is crucial for muscle repair and growth. 

Benefits of Strength Training:

Strength training, which can include free weight lifting, resistance band exercises, machines, and bodyweight workouts, stimulates muscle growth and improves bone density, crucial for preventing osteoporosis. The benefits of strength training include:

• Increasing muscle mass helps to build and maintain muscle, which can prevent age-related muscle loss

• Improving bone density by strengthening bones reduces the risk of osteoporosis.

• Boosting metabolism. Strength training increases the calories your body burns at rest, making it a powerful tool for weight management. 

• Enhancing functional fitness makes performing everyday activities easier and reduces the risk of injury.

Critical Components of Strength Training

Strength training is versatile. You can tailor your workouts to meet your health goals, whether you want to increase strength, live independently, prevent falls and injuries, manage weight, or enhance your overall health. 

If you're new to strength training or need to be more consistent with your routine, a few principles can help. 

1. Choose activities you enjoy and can consistently do. 

Resistance Types:

Weights: lifting dumbbells, kettlebells, barbells, or using weight machines

Body Weight: Exercises like push-ups, squats, and leg lifts that use your body weight as resistance

Resistance Bands: Elastic bands that provide resistance when stretched

Machines: Gym equipment designed to target specific muscle groups with adjustable weights

Variety of Exercises: 

Strength training can target specific muscle groups or involve compound exercises that engage multiple groups simultaneously. Examples of exercise include:

Upper Body: Bench press, shoulder press, bicep curls, tricep extensions

Lower Body: Squats, lunges, deadlifts, calf raises, leg press, hip thrusts

Core: Planks, sit-ups, bird-dogs, bicycle crunches, medicine ball slams

2.Choose activities you enjoy and can consistently do. 

Work with a personal trainer to help you acclimate to weights and machines and determine the specific number of repetitions and sets you should perform for each exercise based on your current fitness level.

Repetition (Reps) and Sets:

• Repetitions (Reps): the number of times you perform a specific exercise without rest. For example, doing ten squats in a row would be ten reps.  

• Sets are groups of consecutive repetitions. For example, doing ten squats, resting, and then doing another ten squats would be two sets of 10 reps each.

3.  Choose a challenging weight. 

Progressive overload (this one is MOST important) is a fundamental principle of strength training that involves gradually increasing the weight, resistance, or intensity of exercise over time to continue challenging your muscles. This leads to strength gains and muscle growth. In other words, you can progress from body weight to resistance bands to lighter weights or lighter weights (dumbbells, kettlebells, barbells, machines) to heavier weights. 

4.  Begin by prioritizing strength training exercises two to three times per week. Remember that rest and recovery are important to achieving your desired gains.

Muscles need time to recover after strength training. Rest days, adequate sleep, and protein intake are essential for muscle repair and growth. It is recommended that a muscle group be rested for 48 hours before being worked on again. 

Combining Protein and Strength Training for Optimal Health and Weight Management

The synergy between adequate protein intake and regular strength training cannot be overstated. Protein intake and strength training create a powerful combination that supports muscle maintenance, enhances physical performance, and aids in weight management as you age. By prioritizing both, you're investing in your future health, ensuring you can continue enjoying the activities you love while maintaining a healthy weight.

Conclusion

It's essential to be proactive about your health as you age. Incorporating adequate protein and strength training into your daily routine is a practical and effective way to stay strong, healthy, and vibrant while managing weight. 

Remember, there is always time to start. Whether you're just beginning your fitness journey or looking to enhance your current routine, focusing on these two areas will help you age gracefully, manage your weight, and live life to the fullest.

Expert or Quack? Recognizing the real health, nutrition, exercise, and wellness experts

There is a proliferation of ‘experts’ on social media who claim to have a magic or singular approach for dieting, weight loss, quick fitness gains, and overall health. It’s challenging to tell the difference between an expert and someone only interested in selling something. How do you know what works and what is just the latest fad? 

Everyone loves the idea of a fast solution for losing weight and getting healthy. Unfortunately, there is no magic pill, and the promise of a quick fix can be the very thing that prevents you from achieving your long-term health goals. Even if you are cautious, it isn’t easy to differentiate the true experts from someone trying to sell you a product or quick-fix solution that doesn’t work and can even be dangerous for your health.

Below are tips to help you weed out the “wellness” imposters from your social media feed. 

Do their credentials align with the subject? Many high-profile, highly credentialed individuals give health advice beyond their training. Just because you eat and move your body does not make you an expert on nutrition and exercise.

Anyone can share their personal story of what has worked for them, but they cannot and should not be prescribing the same approach as the answer for everyone. And they should not be counseling others without proper education to customize personalized approaches for each individual.

For example, personal trainers can talk about healthier foods and the importance of eating a healthy and balanced diet. Yet, in Minnesota (and many other states), personal trainers cannot give you a nutrition plan. That is outside their credentials or educational background. They absolutely should not be selling or recommending specific micronutrients and supplements.  

Is there evidence of practice scope creep? Do your research to understand the credentials individuals have and determine what their scope of practice is with that credential. For example, a health coach is an individual who has typically received a coaching certificate for completing ~32 to ~75  hours of training. That is equivalent to less than one to two college courses. A health coach is trained to take you through a process of asking questions and helping you determine what you should do next to change or move towards your goals. They are NOT educated to give you specific or personalized health advice with only a coaching certificate without additional education. Sometimes degreed professionals also have coaching certificates to expand their scope of practice.

Another example is someone promoting themselves as a ‘Dr.’, but their degree is in another field, such as a doctor of chiropractic degree or a Ph.D. in philosophy. That degree alone may not give them the expertise to give dietary or weight loss plans, prescribe supplements, or exercise programs outside of treating the injury. 

Do they showcase scientific literacy? If they speak in absolutes, probably not.

As new research comes out, science is constantly evolving, and so should recommendations. Experts in their field will describe the nuances that come with any recommendation. 

For example, a registered dietitian nutritionist will never speak in absolutes about one diet being the only diet for weight loss. Nutrition and exercise programs should be personalized to an individual’s health history, activity level, and goals. 

Remember, it’s easy for someone to cherry-pick scientific articles and quickly cite references or research that substantiates their recommendations. Experts consider the totality of the research. True experts will evolve their thinking on a particular topic as the research progresses. 

Are their recommendations black and white? Absolute statements should be a red flag. If we’ve learned anything over the years, people are individuals, and their health needs are individualized. Experts provide nuanced recommendations and caveats based on individual situations and goals, not absolutes generalized to everyone. They are most likely to use caveats such as ‘it depends,’ ‘in some situations,’ and ‘for these circumstances’ rather than words like ‘must’ and ‘should.’

Your background, culture, traditions, desires, likes, and dislikes should play into any recommendations. No expert will tell you that you should eliminate certain foods or that only specific exercises done in a certain way or frequency will improve your health. 

Do their statements recognize individual differences? Take note if anyone is trying to give recommendations without knowing your health history, habits, and personal goals. This black-and-white thinking gets followers—vegan versus the carnivores, powerlifting versus functional training—but it confuses everyone and serves no one. And, if you are older and have chronic conditions or other health issues, it can be dangerous. 

Do they have established real-world experience? When you work with people, you learn a lot about how to help people change their behavior to improve their health in realistic ways and without injury. Sometimes what is happening in the real world is ahead of science. 

Seasoned health practitioners with an evidenced-based practice will always incorporate their hands-on experience, the weight of peer-reviewed literature, and the needs of the individual, along with client/patient preferences, in their recommendations. 

Will they profit from their recommendation? Experts are often spokespeople for products. They can say they only work with companies they trust and use their products personally. That is probably true, but consumers are savvy. These relationships create distrust. We’re not saying that this alone should make you question credibility, but pay attention to it. 

Assess whether someone is science-based. Look at the information they are presenting and their credentials. 

Is it more anecdotal promising a quick fix, or is it based on recent media hype?

You can learn from others' experiences, but they may not be the right people to advise you.

Science follows a hierarchy. Anecdotes, observational studies, randomized controlled trials (RCTs), systematic reviews, and meta-analyses of RCTs. Science-based experts look at the entire body of literature before making recommendations for an individual. Major organizations, like the American Heart Association, create position stands by weighing all the evidence.  When you understand the research, you realize recommendations need to be tailored to the individual. 

Lastly, true experts in a specific field will readily display their education and certification credentials, discuss their specialties and experience, and help with referrals to an expert in areas where they’re not qualified. 

It can be challenging to distill an expert from a good marketer. Take your time, review their recommendations, listen to your gut, and use these tips to help you decide if their advice is right for you.

Ditch Fad Diets: Become a Conscious and Intentional Eater in Midlife

Have you ever finished a meal so quickly that you don’t remember the taste or consumed popcorn while watching a movie, and suddenly the bowl is empty? Most midlife women can relate to mindless eating at some point. 

Your emotions, thoughts, beliefs, and environment influence what and how much you eat.   Add to the fact that the extreme diet culture penetrating society today (positively or negatively) influences your food beliefs, and how you comply with those beliefs may impact how you feel about yourself.

Whether it’s vegan, paleo, keto, Whole 30, flexitarian, or even “nondiet” diet beliefs, the ideology of ONE WAY of eating versus another can leave you feeling in control one day and frustrated the next, or on the “team” today and kicked out of the club tomorrow. Diet culture promotes the idea that there is one right way to eat, and you must follow strict food rules to be a part of the team. 

It’s time to be done with diets and restrictive thinking! Over our 50-plus years, we have not seen friends or family sustain weight loss or positive health outcomes by complying with one particular fad diet over another. Plus, diets foster a loss of joy in eating and rigid black-and-white thinking around food. We wrote about it here. Yet, we continue to witness new fad diets hit the landscape every year, and the divisive culture followers promote is not helping anyone improve their health and flourish. 

You’ve told us midlife weight gain is one of your biggest challenges, yet you don’t want to jump on another fad plan only to be disappointed again. So what do you do? 

Start with conscious, intentional eating to develop an awareness of the relationship between what and how much you eat and your body, feelings, mind, and interconnectedness. 

It’s assumed we only eat in response to hunger, which we all know isn’t accurate. Our social (who we surround ourselves with) and physical environment (food accessibility, price, and portion size) influence our behaviors including what and how much we eat. 

That’s why developing mindful or intuitive eating principles can help you ditch diets, control how much you eat, and find joy in food, traditions, and culture again.  

Mindful eating refers to being fully present and paying attention to the food you eat, the experience, and your environment with minimal distractions. Jon Kabat- Zinn is considered the founder of mindfulness, which includes mindful eating. Mindful eating (i.e., paying attention to our food on purpose, moment by moment, without judgment) is an approach to food where you focus on the taste, smell, sound, and feelings of what you’re eating when you’re eating it. 

It sounds like common sense, but our lives are full of distractions (television, computers, phones, etc.), which we often use when we’re eating and these distractions can cause us to eat too fast, too much, and without pleasure. 

Mindful Eating

Mindful eating is a philosophy and lifestyle behavior, not a trademarked diet program or strictly defined principles. Common practices include:

• Eliminate eating distractions, such as the TV, phone, or computer.

• Eat while sitting down versus standing in the kitchen.

• Be curious about where your food comes from, who made it, and how it was prepared.

• Be grateful and offer thanks before meals. 

• Take small bites, chew intentionally, and slow down when you eat.

• Savor the food's smell, taste, and texture. Engage all your senses.

• Pay close attention to how hungry or full your body feels. What cues is it giving you to start, slow down, or stop eating?

• Eat without judgment such as thinking about a particular food being good or bad. When black and white thinking persists, acknowledge your feelings.

• Notice internal and external cues that affect how much you eat. 

• Acknowledge how you feel after a meal or snack.

Mindfulness is intended to cultivate a nonreactive attitude to your feelings towards food and eating, which can help break cycles of over and under-eating. Our eating culture doesn’t promote these principles, so being conscious, intentional, and mindful can help you slow down, eat less, appreciate healthful foods that nourish your body, and find joy in food again. 

Intuitive Eating

Intuitive eating, on the other hand, is a specific philosophy aiming to free people from the confines of damaging beliefs around food (and often themselves), with the goal of establishing judgment-free eating.  Developed by registered dietitians Elyse Resch and Evelyn Tribole, intuitive eating involves ten core principles which include:

• Reject the diet mentality

• Honor your hunger

• Make peace with food

• Challenge the food police

• Discover the satiation factor

• Feel your fullness

• Cope with your emotions with kindness

• Respect your body

• Movement—feel the difference

• Honor your health—gentle nutrition

Intuitive eating is a pattern of eating that focuses on positive psychological and physical well-being first. The focus is to reconnect with your inner hunger and fullness cues, understand external influences such as mood, social, and food availability, disconnect from strict dieting food rules and unrealistic expectations, and love your body regardless of size or shape. There are no good or bad foods, just food. 

You’ll notice neither of these approaches focuses on the health of the food first. They both promote paying attention to physiological signs of hunger and fullness to control eating, how your body feels, enjoying your food, and eating without judgment. It is easier said than done, so we strongly recommend checking out the resources below if you’re struggling with eating mindfully or intuitively.  We believe it’s hard to focus on what to eat to live well and flourish unless you can first eat in a way that brings you joy, fills you up, and frees you from the black-and-white diet culture. 

Midlife Zest

However, we do believe in choosing foods and beverages that optimize your health and eating them in a way that maximizes your well-being. What eating pattern do we recommend?

Our recommendations vary based on you, your history, and your goals. Eating to maximize your health when you’re in a state of good health is different than eating when you’re in a state of sickness or dis-ease, and your goal is to restore health; therefore, our recommendations change accordingly.

Recommended Resources:

Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND

The Intuitive Eating Workbook by Evelyn Tribole, MS, RDN, CEDRD-S, and Elyse Resch, MS, RDN, CEDRD-S, FAND

Mindful Eating: A Guide For Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, MD

The Body is Not An Apology: The Power of Radical Self-Love by Sonya Renee Taylor