How much Protein & Healthy Fats Should Women Over 50 Eat

In this Video...
Coach Sheree explains how to portion protein and healthy fats for strength and fat loss. For women, aim for one palm-size portion of protein and one thumb-size of good fats per meal or snack. She also discusses eating until 80% full and choosing nutrient-dense, real food that helps your body feel strong, satisfied, and less likely to overeat between meals.

Palm Size Protein |  Thumb Size Fats  |  Real Food

How Much Protein & Healthy Fats Should Women Over 50 Eat: Readable Version

Prioritising Muscle Over Weight Loss

Had a client saying to me about a month ago, she said, it's time, I'm now getting stronger, my body's great. And I'm a trainer that doesn't focus on weight loss because I believe as we build muscle, then your body starts to work for you really well. And so she has gotten to a point now where she just wanted some simple tools to be able to start to shed some of the excess weight that she's had for quite a few years now.

Simple Protein and Fat Protocol

And so we talked about having one palm size of protein with every meal for women, two palm size for men, one thumb size of good fats. And it's a pretty simple protocol to follow. Eat until you're 80% full, don't eat until you're stuffed.

Mindful Eating Guidelines

And really just, if you're not sure if you're still hungry, go just wait 10 or 15 minutes for that food to settle and then see if you're still hungry after that. But by having protein with every meal, prioritise protein and healthy fats, you're filling up your body. So then you don't feel like you wanna eat much in between.

Choosing Nutrient-Dense Foods

And also we're filling up on nutrient dense foods. So if it's really unprocessed foods and we are filling our body up with things that are gonna help to nourish us and fuel us and keep us going and actually make us healthier and stronger.

High-Protein, High-Fat Breakfast

At the end of the night, when we break our fast, so at breakfast, my husband and I for a number of years now have actually started to have high protein and good fats.So it could be that our breakfast is homemade baked beans. So beans with some flavouring added to them and they are high in protein. We'll have meat, we'll have maybe an egg or two and probably throw some eggs in there as well.

Sometimes with that, we'll have coleslaw. So some really bright purple cabbage, green cabbage. And I may even have an avocado, half an avocado on the side or some slightly sautéed spinach leaves on the side just to add my greens in there as well.Great way to start the day. It fuels you up for hours and then we really don't need anything till evening.

Snacking Strategies

If I wanna snack in the day, again, some high protein nuts and seeds or some nut and seed slice or even some great yogurt with some protein powder mixed in.

Final Thoughts

So there's so many simple ways that you can actually keep your body nourished and being able to feel good but also if you needed to shed some kilos, being able to shed some weight at the same time. But what the priority for all of us should be good quality protein, good quality fats and one palm size for women at every meal and one thumb size of healthy fats for women at every meal or snack. And so just making sure that we're not starving ourselves and feeding ourselves good nourishing food.

Let us know how you go.