High Protein Foods for Healthy Body Weight Over 50

High Protein Foods for Over 50

High protein foods should be at the cornerstone of any healthy diet. Protein provides your body with the essential amino acids it needs to function. Learn why a high protein diet is so beneficial, especially after age 50.

What is a High Protein Diet?

There is no specific definition of a high protein diet, and this type of diet goes by many names. However, you can create your own high protein diet plan by following some basic principles.

As your body grows older and muscle mass naturally decreases, you may need more protein. A common rule of thumb is to aim to eat about 1 gram of protein per kilogram of body weight. For example, a 150-pound (68 kg) person needs 68 grams of protein each day, while a 180-pound (82 kg) person should aim for 82 grams daily. For reference, a 3.5-oz serving of skinless chicken breasts contains 31 grams of protein, while a 1/2 cup serving of cottage cheese has 11 grams.

How Does Your Body Use Protein?

There are three primary macronutrients your body needs to survive: carbohydrates, protein, and fat. 

• Carbohydrates are your body’s primary energy source. They are easy to use, but eating too much causes the excess to be stored as fat. 

• Protein is a main source of structure for your body’s tissues, including cells, organs, muscles, and hair and nails. The protein from food is broken down into amino acids, the building blocks of each protein molecule. There are 20 different amino acids, and nine of them are considered essential amino acids. The essential amino acids are those that your body cannot make itself. Amino acids are used to create the body’s various structures and to promote signaling between cells, such as hormones or the nervous system’s neurotransmitters.

• Fat is needed as a reserve energy source and to facilitate transportation of certain vitamins. It is also needed for cell membranes and cell functions.

If we go too long without eating any one of these macronutrients, we would not survive. However, the relative balance of macronutrients varies by diet type. Many people end up eating too many simple carbohydrates and not enough protein or healthy fats. A healthy, balanced diet prioritizes lean protein and healthy fats, which helps with weight management and overall well-being.

Health Benefits of Eating High Protein Foods

Focusing on getting enough high protein foods in your diet can help you feel fuller for longer. High protein foods are especially helpful for satiety (feeling full) when paired with healthy fats. For example, pumpkin seeds contain about 12 grams of protein per cup. They also have a large amount of polyunsaturated fats, a type of healthy fats that is good for your heart. Plus, they have essential vitamins and minerals. Eating high protein foods with healthy fats gives your body the nutrients it needs to thrive.

High protein foods promote weight loss by giving your body a balanced amount of energy. They also help you maintain muscle mass, which is especially important over age 50 as your body naturally tends to lose muscle as you age. Getting enough protein also helps your body absorb calcium more efficiently, which promotes bone health. Finally, protein is critical for blood sugar control. Particularly for people with diabetes or prediabetes, getting enough protein can prevent blood sugar swings.

Best Sources of High Protein Foods

When many people think of protein sources, their minds may immediately go to animal proteins. Meat is certainly high in protein, because it is eating the muscle of another animal (our muscles are made mostly of protein). However, animal sources of protein are just one way to follow a high protein diet. Red meat and other animal protein can contain high levels of fat, which is often saturated fat that is bad for heart health. 

Animal Protein

Good animal sources of protein include:

• Skinless chicken breasts. Chicken skin contains high amounts of saturated fat, so it’s best to focus on skinless chicken breasts for a lean source of animal protein.

• Canned tuna

• Salmon, either canned or fresh. Salmon is also a good source of monounsaturated and polyunsaturated fats.

• Lean ground turkey

• Ground chicken

• Fatty fish, such as herring, sardines, or mackerel. These fish also contain unsaturated fats, which lower risk of heart disease.

• Lean red meat, such as lean ground beef. Opt for at least 90% lean meat to minimize animal fats, which tend to be high in saturated fats.

Plant Protein

Fortunately, animal protein is not the only source of protein. People who follow a vegetarian or vegan diet have many options for high protein foods. Some are dairy products or eggs, while others are fully plant protein. Some of the best high protein food options include:

• Cottage cheese. Cottage cheese and other dairy products also contain vitamin D, an essential vitamin that your body cannot produce on its own.

• Greek yogurt. Opting for full-fat or part-skim yogurt ensures that you get healthy fats that keep you feeling fuller longer.

• Natural peanut butter. Natural peanut butter does not contain added sugars or stabilizers.

• Sunflower seeds

• Almond butter or other nut butters

• Nuts and Seeds. A handful of nuts or seeds is a good source of protein and unsaturated fats.

• Eggs. Eggs are considered a complete protein, meaning they contain all of the essential amino acids your body needs.

• Pumpkin seeds

• Black beans, chickpeas, kidney beans, or other legumes

• Lentils

Incorporating More Protein Into Your Diet

When following a high protein diet, think of ways to build your meals to incorporate protein and healthy fats, with a relatively smaller portion of carbs. For example, you might make a large salad with spinach, 1/2 cup of chickpeas (19 grams of protein), a hard-boiled egg (6 grams of protein), avocado (for heart healthy unsaturated fats), tomatoes, and 1 oz chopped pecans (3 grams of protein). Topped with an olive oil and balsamic vinaigrette, this hearty salad contains 28 grams of protein, healthy monounsaturated fats, and a variety of vitamins and minerals.

For more high protein recipes, turn to Mighty Health. Our catalog of recipes contains delicious high protein foods that ensure you get the nutrients you need. When you join Mighty Health, you’re matched with a personal health coach who can help you optimize a nutrition plan to meet your unique needs! Download the app to get started today!