If you’re working out, eating right, and aiming to stay healthy after 50, one simple change can have a big impact: cutting back on red and processed meats. Research shows they’re linked to heart disease, cancer, and a shorter lifespan.
But there are plenty of tasty protein options that 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’re packed with protein, fiber, and nutrients like iron and potassium. Just 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, along with important nutrients like vitamin D. And 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 salmons, sardines and trout. It’s rich in omega-3 fats that support heart health and lower disease risk.
Don’t forget low-fat dairy — yogurt, milk, and cottage cheese are convenient, protein-rich options that help keep bones strong.
And for quick snacks or meal add-ins, nuts, seeds, and whole grains like quinoa and oats offer protein, fiber, and healthy fats to fuel your workouts and recovery.
Small changes can make a big difference in feeling your best.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.