As we age, our bodies experience several changes that can make it difficult to lose weight, from a slowed metabolism brought on by hormonal changes to a loss of muscle mass. For this reason, ensuring you’re maintaining a balanced diet that can allow your body to thrive becomes increasingly important as you reach middle age—especially if weight loss is your goal.
One of the most important factors to consider in your diet is the amount of protein that you’re eating, as well as the types of protein you’re adding to your plate. Lean proteins make the best choice for your overall health, particularly in terms of weight loss. Consuming more lean protein will allow you to maintain a healthy metabolism, preserve muscle mass, and stay energized enough to smash all of your fat-blasting workouts.
To discover a few of the best options out there that people over 40 can eat every day, we spoke to Elizabeth Keller, nutritionist for Well Choices. She told us that salmon, turkey, and tofu are a few fantastic choices. Learn more about the benefits of each below.
1. Salmon
There's a lot to love about salmon. Not only is it delicious, but it's also fantastic for your health thanks to all of the nutrients it packs in.
"Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA," Keller explains. "These essential fats are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases often associated with aging, such as heart disease, arthritis, and cognitive decline."
In addition to protecting your body from disease and improving your heart health, salmon is also highly satiating, which makes it a great choice for those of us looking to slim down. "The high-quality protein in salmon promotes satiety, helping individuals feel fuller for longer periods and reducing the likelihood of overeating," she goes on. Perfect!
2. Turkey
Turkey sandwich, anyone? Keller says this is one of the best low-calorie, weight loss-friendly proteins out there—and it offers up some great nutrients, too.
"Turkey is a good source of vitamins B6 and B12, which play crucial roles in energy production, metabolism, and nervous system health," Keller lists, noting that this can be especially helpful for people over 40 as "these vitamins become even more important for maintaining vitality and cognitive function" with age.
3. Tofu
Don't forget about the power of plants! Plant-based proteins offer so many health benefits, and Keller says that tofu is one of the best choices around.
"Tofu is an excellent choice for individuals seeking plant-based protein," she says. "It provides all essential amino acids and is particularly valuable for vegetarians and vegans over 40." Plus, it's so tasty and so versatile, which means you can fit it into a range of recipes that your while body will love as much as your taste buds do.
The bottom line
There are many things to consider when it comes to maintaining a balanced diet and losing weight at a steady rate in middle age. However, protein is one of the most important parts of every meal. By choosing one of these lean options every day, you'll be providing your body with food that not only tastes great, but also nourishes it so that it can function to the best of its ability—which is crucial not only for weight loss, but more importantly, for your overall health.
READ MORE: Why People Who Add This Fat-Blasting Ingredient To All Of Their Meals Never Gain Weight
