Top 5 Nutrition Tips You Need in Midlife

Hello Womaness! I’m Lauren and I’m new to the Womaness nutrition and wellness team. I’m here to bring you tips, hacks, and guidance on the power of nutrition to fuel strong in every season of our lives. From hormones fluctuating inside our bodies, energy dips, the desire to build muscle or set big goals by diving into optimizing your health and wellness, I am your wing woman!

For all the badass women out there looking to increase their power through nutrition, this article gives you access to tried and true methods for a strong, lean, vibrant, and best version of you, kicking off this month with my Nutrition Top Five.

Lauren's Nutrition Top Five

1. Know Your Protein Number

In order to protect and build muscle, stay lean and burn fat, aim for 1 gram per pound of your ideal body weight per day. By striving for this number or trying to get at least 75g a day, you will feel more satiated, full of energy, and see your body fat decrease, while maintaining or gaining muscle mass! It is impossible to overeat protein, so always start with eating protein first. If we get too little protein in our diet, this leads to over-consuming the wrong kinds of calories, undernourishing our body, leaving us tired and always hungry. The most nutrient-dense protein sources are grass fed meats, venison, organic chicken and turkey, organic eggs, plain greek yogurts, cottage cheese, and wild-caught fish.

2. Keep the Carbohydrate Load 1:1 (or Less)

Carbohydrates should be paired 1:1 with your protein count for the day. Carbs balance hormones and give our brain and body energy. And, they are delicious, so why reject them? Here is the trick... 80% of your carbohydrate load should come from complex carbs such as fruits, veggies, and sweet potatoes; but, mostly skip simple carbs like white bread, packaged crackers or chips, pastry, pasta, and bagels that are less sustaining. Even better if you can eat more protein a day than carbohydrates. This will put you well on your way for improved body composition and less inflammation!

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3. Do Not Be Scared of Fat

Did you know that, without fat, you will crave sugar?! Additionally, fats protect our brain and body from failure. Women need fat to burn fat, so making sure we include them in our meals is important to keep us satiated and our cravings to a minimum. Crush on these fats: avocados, organic nuts, almond butters, olive or avocado oils, and healthy fats from fish and red meat. Keep in mind fats are calorically dense, so serving size matters. For reference, a serving size of fat is about 9 to 13 nuts, tbsp of almond butter, or a thumb size or (or two) of avocado oil.

4. Watch Out for Sneaky Added Sugars!

Almost all packaged, canned, or bottled foods and drinks have added sugar. A good rule of thumb is if the added sugar has more than 6g, it is probably too much sugar. Focusing on this one particular number on the back of the food label can save us unwanted extra pounds, inflammation, and grogginess. Some sneaky products to look out for are non-dairy milks, protein bars, flavored yogurts, juices, and sauces.