Tips to maximize your health

  • Protein Needs:

    Women over 50 need about 1.2 to 1.5 grams of protein per kilogram (2 pounds three ounces = 1 kilogram) of body weight daily to maintain muscle mass.

  • Calcium & Vitamin D:

    Essential for bone health; aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D per day.

  • Magnesium for Stress & Sleep:

    Helps with relaxation, sleep quality, and bone health; found in nuts, seeds, and leafy greens.

  • Fiber for Gut & Heart Health:

    Women should aim for 25+ grams daily from fruits, veggies, and whole grains.

  • Antioxidants for Aging:

    Berries, dark chocolate, and green tea help fight oxidative stress and inflammation.

  • Vitamins for Energy:

    Essential for metabolism found in eggs, leafy greens, and whole grains.

Make It