How much protein should a woman eat a day

How much protein? What type of protein should I be eating?

 

You know what’s right for you

I believe that what is right for you is entirely up to you and the best way to empower you is to give you the space to make your own decisions about your health and your body.  Lately there is a growing interest about how eating adequate protein can be a benefit in many areas and I have clients who wish to know more, so I have put some information together which I hope will help.

How much?

As we age, we need more protein, not less. For women who are in perimenopause, menopause or post menopause and who want to stay active, healthy, and strong, the recommendation is eating:

1.4–2.2 grams of protein per kilogram of bodyweight per day. That’s an average of about 0.8 grams per pound of bodyweight a day. So if you weigh (10st 7lbs) 150 pounds(10st 7lbs), I recommend eating around 100 grams of protein as a minimum per day. If you’re not getting near that at the moment then increasing to eating some protein at 2 meals per day would be a good start. 

2 x Eggs for breakfast (2 = 12grams)

150g of chicken breast for tea (60 grams)

100gram of tuna for lunch has around (30 grams)

That’s over 100grams for the day!!!  It takes some planning, but it’s not as hard as you would think.

Keep it simple

A standard serving of a high-protein food would be about the size and thickness of the palm of your hand. That’s about 20–30 grams of protein. Most women will end up needing the equivalent of 3–6 palm-size servings of high-protein foods per day, or roughly 1–2 servings per meal.

Why protein is so important for women as we age

• Lowers blood pressure

• Helps your body repair, especially after surgery or injury

• Increases muscles mass and strength

• Helps maintain a healthy weight

• Boosts metabolism

• Reduces hunger and appetite levels

• Good for strong bones

• Helps you stay fit as you age

• Keeps you fuller for longer & reduces cravings

High protein foods

• Lean beef

• Lean pork

• Lean game meats (e.g., venison, rabbit)

• Lamb

• Fish

• Shellfish (e.g., shrimp, scallops)

• Poultry (e.g., chicken, turkey, duck)

• Eggs

• Dairy products

• Cottage cheese

• Plain Greek yogurt

Moderate protein foods - Veggie but not all vegan

(These tend to be higher in other macronutrients likes carbs or fat, but can still contribute to daily protein intake.)

• Cheese (typically higher in fat)

• Milk

• Plain yogurt

• Legumes/beans. Tend to be higher in carbs and come under carb category. Chickpeas, black beans, kidney beans, lentils, etc.

• Nuts, seeds, nut butters. These tend to be higher in fat and are in categorised as fat. Walnuts, almonds, pecans hemp seeds, pumpkin seeds, etc

Plant-based protein options

If you prefer a fully plant-based diet, be aware that plant foods don’t always have a full complement of amino acids, so try to eat several different sources of protein throughout the day. Beans and rice form a complete protein when eaten together but only provide 6 grams of protein per 150grams, although they are high in fibre. Quinoa & amaranth (see below) are the best grain sources of complete plant protein and tofu the best with 8grams of protein per 100g, it’s worth trying as it is very versatile and comes in different textures.

Higher-protein whole grains

These are well worth a try, not as high protein as other sources but very nutritious and will help with fullness if you’re cutting down on processed carbohydrates.

• Quinoa

• Amaranth (A new one on me, but it is highly nutritious and gluten free, an ancient grain which can be eaten like oats, added to savory and sweet recipes. Contains magnesium, phosphorus and iron)

• Oats

• Buckwheat

• Brown or wild rice

Nuts & Seeds

Many people assume that nuts, seeds and nut butters are good sources of protein.  In fact, these are mainly fat sources. They are nutritious and delicious but do check the labels to see how much protein each choice includes.  100g of nuts is roughly 600 calories and 20g of protein and 50g of fat, so there are far better ways of getting protein. However, a few nuts with a piece of fruit would be a great snack.

What about protein powder?

Protein powders can help boost your daily protein intake and often contain a number of other important nutrients.  Read labels carefully when choosing and look for one with minimal ingredients, that has been tested for quality. It can be added to juices, smoothies, or to pancake mix. You can also drink it plain, mixed with water. I don’t recommend relying on it but it can be a good supplement when protein intake is low.

Additional Considerations

Here are a few more things to keep in mind when adding more protein to your diet.

Protein-rich foods can be higher or lower in fat. Take this into consideration when planning meals – such as if your meal already includes one or more fat sources, you might choose to go with a leaner meat.  In general, I would encourage you to focus more on lean proteins, like poultry and fish and get a moderate intake of protein from meats high in saturated fats such as bacon, sausage, fatty beef, lamb and full fat cheese.