When you're 45 and older, whether male or female, maintaining a diet that supports metabolism, manages menopause symptoms, and maximises muscle growth to support bone health is beneficial. Protein is a key player here, and research has shown that the magic number to aim for is 30 grams of protein per meal.

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But why is protein so vital? And how can you hit that target every morning? Let’s dive into the science and explore some practical, delicious solutions.

Why 30 Grams of Protein Matters

Protein plays a critical role in rebuilding and repairing tissues like skin, hair, muscles, and organs. As we age, our muscle mass naturally starts to decline—beginning as early as 30. This decline can affect strength, mobility, and overall health. However, studies suggest that consuming sufficient protein, particularly at breakfast, can:

·       Support muscle maintenance for healthier ageing and reduced disease risk.

·       Improve appetite control, reducing energy slumps or blood sugar fluctuations that can cause anxiety and fatigue.

·       Fuel the metabolism, aiding in energy and satiety throughout the day.

Moreover, spreading protein intake evenly across meals ensures the body absorbs and utilises it efficiently, as there’s a limit to how much can be processed at one time.

Beyond Protein: Fibre and Nutrient Diversity

While protein is the hero, we can’t rely solely on salmon or steak at every meal. Diversity matters. Including plant-based foods adds fibre to your diet, which:

·       Slows food digestion, improving nutrient absorption.

·       Regulates blood sugar levels, keeping you full longer.

Foods rich in polyphenols and antioxidants, such as nuts, seeds, and fruits, also may help combat the effects of ageing and promote overall health.

The Role of Dairy in Breakfast

Dairy-based options such as Greek yogurt, kefir, Skyr, and cottage cheese are rich sources of protein and essential nutrients like calcium, magnesium, and probiotics. These nutrients support bone health and a thriving gut microbiome.

When choosing dairy, opt for plain, unsweetened versions to avoid added sugars. Greek yogurt contains significantly more protein than its "Greek-style" counterparts.

The Bigger Picture: Heart Health and Longevity

Breakfast has long been associated with improved heart health and better cholesterol levels. This may be due to its role as an energy-providing meal that aligns with our circadian rhythm, allowing the body to use the nutrients efficiently rather than storing them as fat.

Of course, classic cooked breakfasts can provide ample protein, but be mindful of high salt and saturated fat content. Leaner options and balanced meals can help you meet your protein goals without compromising heart health.

References:

·       Paddon-Jones, D., et al. (2009). Protein and healthy aging. American Journal of Clinical Nutrition.

·       Layman, D. K. (2009). Dietary guidelines for protein intake. Journal of Nutrition.