KUWAIT CITY, Oct 13: In a bid to help women over 50 maintain strength, bone health, and independence as they age, registered dietitians are highlighting seven high-protein foods that should be included in weekly diets. These foods, they say, do more than just preserve muscle—they promote overall well-being, boost metabolic health, and reduce risks linked to aging and menopause.

As women move through menopause, declining estrogen levels accelerate the natural loss of muscle and bone mass, according to Erin Palinski-Wade, RD, CDCES. However, this process is not irreversible. A diet rich in protein—alongside regular physical activity—can help maintain or even improve skeletal muscle and functional independence.

“Fifty is the new thirty,” said Palinski-Wade. “But strength doesn’t take care of itself. Diet must do the work.”

Experts recommend that women over 50 consume at least 1 to 1.2 grams of protein per kilogram of body weight per day (roughly 0.45–0.54 grams per pound). To meet those needs, the following seven foods are considered top-tier choices by nutritionists:

A 3-ounce serving offers 23 grams of high-quality protein, omega-3 fatty acids, and 71% of the daily value for vitamin D. “Salmon supports muscle maintenance and reduces inflammation, both of which become critical after menopause,” said Ana Reisdorf, M.S., RD.

Packing 20 grams of protein in a 7-ounce container, this yogurt also provides calcium and probiotics to support both bone health and the gut microbiome. Fortified versions add a bonus of vitamin D for better calcium absorption.

High in protein (15g per cup) and fiber (also 15g), black beans help regulate blood sugar, cholesterol, and support digestive health. “Fiber and protein work synergistically to support metabolism and reduce the risk of metabolic syndrome,” noted Reisdorf.

A half-cup of firm tofu delivers 22 grams of protein and isoflavones—plant compounds that may ease menopausal symptoms such as hot flashes. “Isoflavones like daidzein mimic estrogen and may help reduce discomfort during menopause,” said Sapna Peruvemba, M.S., RDN.

Calcium-set tofu and fortified soy milk also offer added calcium and vitamin D, which aid in preventing bone loss.

One cup of cooked lentils provides 18 grams of protein, 37% of the daily iron requirement, and 16 grams of fiber. "Lentils are incredibly versatile and support energy, digestive function, and blood sugar control," said Jane Leverich, M.S., RDN.

A 3.5-ounce serving of skinless chicken breast contains 23 grams of lean protein with minimal fat. Dietitian Marita Radloff, M.S., RDN, LD, recommends ground chicken as a leaner alternative to beef. “It supports weight management, a growing concern as hormones shift in the 50s,” she said.

Low-fat cottage cheese packs 24 grams of protein per cup with less than 200 calories, making it both efficient and versatile. "It's lower in carbs, making it ideal for women managing insulin resistance or diabetes," said Lisa Andrews, M.Ed., RD, LD.

Research has shown that higher dairy intake among postmenopausal women is linked to improved cholesterol, better insulin response, and reduced inflammation.

Prioritizing protein after 50 is about more than maintaining muscle—it's about preserving independence and quality of life. From salmon and tofu to cottage cheese and lentils, dietitians say these foods offer a nutrient-rich pathway to healthy aging.

“Protein is not just fuel—it’s your body’s scaffolding,” said Kunik. “Building a high-protein plate each day is one of the smartest steps women can take to thrive after 50.”