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Soluble fiber, in particular, promotes satiety and helps reduce cravings between meals amplifying its benefits

Complete protein sources that contain all essential amino acids include: - Animal proteins: Eggs (6 grams per egg), Greek yogurt (15-20 grams per cup), chicken breast (25 grams per 3.5 oz), salmon (22 grams per 3.5 oz), cottage cheese (14 grams per half cup) - Plant proteins: Quinoa (8 grams per cup cooked), soy products like tofu (10 grams per 3.5 oz) and tempeh (15 grams per 3.5 oz), hemp seeds (10 grams per 3 tablespoons) - Dairy: Milk (8 grams per cup), cheese (6-7 grams per ounce) Practical Recommendations For women over 50 engaging in resistance training, aim for 1.6 grams of protein per kilogram of body weight daily, distributed across meals

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2021 Feb;9(1):e001939