Anti-Nutrients... What are they?

Ciao, mie care donne! Today, Nonna wants to talk about something molto importante for all the beautiful women out there, especially as you get a little older and wiser. You see, our bodies change over time, and with those changes come new needs. One of the most important things for a woman as she ages is protein! Yes, dear, that’s right — a little more of that good, strong protein can do wonders for you. Let’s dive into why more protein is so essential for you and how it can help keep you vibrant and healthy through all the beautiful stages of life!

Do We Need More Protein as We Age?

First, let’s talk about why protein is such a superstar for women, especially as we move into our 40s, 50s, 60s, and beyond. Protein isn’t just for bodybuilders or those who want big muscles. It’s a vital nutrient that plays a crucial role in nearly every function in the body — from building and repairing tissues to supporting your immune system and maintaining muscle mass. As women age, these functions become even more critical!

Here are some reasons why more protein is needed as we get older:

1. Preserving Muscle Mass and Strength:  As we age, we naturally start to lose muscle mass - a process called sarcopenia.  This can begin as early as our 30s and accelerates in our 50s and beyond.  With less muscle mass, we become weaker, more prone to falls, and may even find it harder to do everyday tasks.  More protein in your diet helps preserve and build muscle, keeping you strong and independent.
2. Supporting Bone Health:  Did you know that bones are also partly made of protein? As estrogen levels drop during menopause, women’s bones can become more brittle and susceptible to fractures. Consuming adequate protein is essential for maintaining bone density and strength, especially when paired with calcium and vitamin D. Think of protein as the scaffold that keeps those bones sturdy!
3. Boosting Metabolism:  Ah, the metabolism — it’s like a fire that burns a little slower as we get older. Higher muscle mass means a faster metabolism, as muscles burn more calories than fat, even at rest. Eating more protein helps support a healthy metabolism by preserving muscle tissue, which in turn can help with maintaining a healthy weight and preventing age-related weight gain.
4. Aiding in Weight Management:  Protein is very filling — it keeps you satisfied longer than carbohydrates or fats. For women who want to manage their weight or avoid gaining those “extra” pounds as they age, a diet higher in protein can help curb appetite and reduce cravings. When you feel full, you’re less likely to snack on less healthy options!
5. Supporting Skin, Hair, and Nails:  Protein is also a building block for your skin, hair, and nails. As you age, your skin may lose its elasticity, and hair may become thinner. A diet rich in protein can support collagen production, which keeps skin looking firm and youthful, and helps maintain the strength of hair and nails.
6. Enhancing Immune Function:  Your immune system relies on proteins to produce antibodies and fight off infections. As we age, our immune response can become weaker, making it more important to get enough protein to keep those defenses strong. A robust immune system is essential for staying healthy and active as you age!

How Much Protein Do Women Need as They Age?

Now, how much protein should you be eating? While individual needs vary, a good rule of thumb is to aim for approximately 1 gram of protein per pound of body weight per day as you age.

For example, a woman who weighs 154 pounds (70 kg) should aim for about 154 grams of protein daily. If you’re more active or want to build muscle, you may need even more! Nonna says, “Don’t be afraid to add a little extra chicken, fish, or a nice steak to your plate!”

How to Incorporate More Protein into Your Diet

Adding more protein to your diet doesn’t mean you have to eat like a bodybuilder. Here are some delicious ways to ensure you’re getting enough:

1. Start with a Protein-rich breakfast:  Begin your day with a breakfast that includes eggs, Greek yogurt, cottage cheese, or a protein smoothie. This sets you up for success by keeping you full and energized for the morning.
2. Include Protein at Every Meal:  Make sure there’s a source of protein at every meal. This could be lean meats like chicken, turkey, or beef; or seafood like salmon or shrimp.
3. Snack Smartly:  Choose protein-rich snacks like cheese, hard-boiled eggs, or a handful of bacon bits. These keep your energy levels up between meals and help prevent unhealthy snacking.
4. Embrace Dairy:  If you tolerate dairy well, enjoy things like cheese, Greek yogurt, and milk. These are excellent sources of protein and provide other benefits, such as calcium and probiotics for gut health.
5. Try Bone Broth or Collagen Supplements:  Bone broth and collagen supplements can provide extra protein and support your skin, hair, nails, and joints. Add them to soups, stews, or even your coffee for a little boost.

More Protein for a Stronger, Healthier You!

Miei cari, as Nonna always says, “It’s never too late to take care of yourself!” Getting enough protein is one of the most important steps you can take to stay strong, healthy, and vibrant as you age. So, add a little more to your plate, enjoy the delicious flavors, and feel the difference in your energy, strength, and overall well-being.

Remember, you deserve to feel your best at any age, so let’s make sure we’re getting enough of that good protein to keep us moving, dancing, and living our best lives!

Buon appetito e buona salute, bellissime! Stay strong, stay nourished, and stay happy!