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Millions of women are 'under-muscled'. These foods help build strength
This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.
Allison Aubrey/NPR
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Allison Aubrey/NPR
This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.
Allison Aubrey/NPR
If you’ve seen a loved one take a bad fall – like my mother did a few months ago – you know the importance of muscle strength.
Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle-loss, also called sarcopenia, affects more than 45% of older Americans, especially women.
“As a country, we are under-muscled,” says Richard Joseph, a wellness-focused physician. It’s a key culprit of physical decline.
Loss of strength increases the risk of falling, the top cause of death from injury in older adults. The Office on Women’s Health recently launched a sarcopenia awareness campaign to elevate the issue.
The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein.
If you don’t consume enough protein, “you’re missing half of the equation,” says nutrition and exercise scientist Rachele Pojednic, a researcher at Stanford Lifestyle Medicine. But millions of older women in the U.S. don’t consume enough protein, research shows.
Protein is critically important because it’s in all our cells — including muscle cells — and our bodies constantly recycle it. There’s a steady demand for new supplies, and protein-rich foods provide the amino acids that become the building blocks of the new proteins our bodies need.
As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass, Pojednic says.
So how much is enough? The recommended intake is a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.
But many experts say more is optimal. As we age, protein needs to increase. And if you are exercising a lot – which is the way to build new muscle — you may benefit from even more.
Sports medicine experts recommend up to 1.7 grams of protein per kilogram of body weight each day for people who are actively training, which is about 115 grams for a 150 pound person.
Most young adults tend to consume the recommended amounts of protein. But, later in life, a study from 2019 found about 30% of men in their 50s and 60s fall short, and nearly half of women aged 50 and older do.
So, as part of my project on healthy aging, I decided to up my protein intake. I was advised to aim for 90 grams of protein a day, which, at first I found challenging. So, I asked experts to share some key foods and strategies to help pack more protein into my meals. Here are some ideas:
Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.
Allison Aubrey/Katie Hayes Luke/NPR
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Allison Aubrey/Katie Hayes Luke/NPR
Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.
Allison Aubrey/Katie Hayes Luke/NPR
1. Amp up your morning bowl of Greek yogurt
At about 17 grams per ¾ cup serving, Greek yogurt is a great source of protein. You can eat it plain, add sweet or savory toppings, or throw it into a smoothie. “It’s super versatile and high in casein protein, which is slow to digest, which keeps you full while also promoting muscle protein synthesis,” which is the process of building muscle mass, Pojednic says.
2. Eggs are an easy way to get protein on the go
At 6 grams of protein for a large egg, hard boiled eggs are a go-to option. If you hard boil a dozen eggs and keep them in the refrigerator, they’re ready to grab and go. And, whether you like scrambled or poached, eating an egg in the morning – or as a mid-morning snack, can hold you to lunch. The U.S. Dietary Guidelines say an egg a day won’t raise heart disease risk in healthy people, but some adults may need to limit eggs due to cholesterol concerns.
3. Power up your smoothies with powdered protein
If you’ve got a blender and some fruits and veg on hand, you’re ready to go. “We have a big smoothie game in our house,” Joseph says. “I love smoothies, my kids love smoothies,” he says and it’s easy to add extra protein by blending in a scoop of protein powder. Whey protein powder, which is derived from the cheesemaking process when whey and curds are separated, has all of the essential amino acids our bodies need, and it’s another great option for high protein on the go. I like to buy big bags of frozen berries for my smoothies and toss in spirulina, an algae that’s high in protein. Also, if my bananas or greens are getting too ripe, I add them, so they don’t go to waste.
The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.
Allison Aubrey/Katie Hayes Luke/NPR
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Allison Aubrey/Katie Hayes Luke/NPR
The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.
Allison Aubrey/Katie Hayes Luke/NPR
4. Add some tuna to your salad
Fish is chockablock full of protein. Cod has approximately 40 grams per serving and salmon and tuna both have approximately 30 grams. And Rachele Pojednic says fish is an excellent source of unsaturated, rather than saturated fat, so that’s a plus for heart health. One super simple option is to toss a can of strained tuna over a bed of greens, then add fruit and nuts for crunch. And, voilà, you’ve hit your protein target!
5. Sprinkle in protein with nuts and seeds
Nuts and seeds tend to be about the same – or even better – in the protein category than legumes, so try sprinkling them on salads and rice bowls, Pojednic says. Hemp and pumpkin seeds both have around 8 grams for a ¼ cup serving, and you can add them as healthy “crunchies” on top of yogurt, oatmeal, salads or bowls, she says. Pumpkin seeds also contain plenty of magnesium, beneficial for heart health.
6. Meat in small doses adds a protein punch
Meat is a top source of protein, serving up about 7 grams of protein per ounce, and many dietitians say to aim for lean cuts, such as chicken breast or lean ground turkey. But as many people aim to cut back, there are plenty of plant-based alternatives. A new study published in the American Journal of Clinical Nutrition this month finds adequate protein intake in midlife – especially plant protein – is linked to significantly higher odds of healthy aging.
This high-protein dinner features eggplant stuffed with black beans.
Allison Aubrey/Katie Hayes Luke/NPR
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This high-protein dinner features eggplant stuffed with black beans.
Allison Aubrey/Katie Hayes Luke/NPR
7. Tasty ways to eat tofu and beans
Lentils and chickpeas are two of my favorite plant protein sources, which are delicious on their own or in curries and soups. You can also cook up a potful and keep them in the fridge ready to add to salads. There’s also tofu and edamame, which are affordable and available at most supermarkets. Lesser known options include Tempeh (soy based) which comes in at approximately 18-20 grams of protein per serving. Here’s a hack to prevent tofu mush: I sprinkle a little cornstarch on diced tofu and pan fry it, which makes it crispy on the outside. Then I toss in sauces, such as peanut sauce or pesto.
8. Don’t miss out higher-protein grains
I love the nutty taste and chewy texture of farro, an ancient grain that’s won over a lot of fans. It’s easy to cook – just toss the grain into boiling water and let it simmer. A few cups makes enough for several meals. At twice the protein, it’s an “awesome swap for rice,” Pojednic says. And farro also has a lot more fiber. Quinoa is another good option, it has approximately 8 grams of protein per cup.
9. Don’t forget veggies
Vegetables are not the main players when it comes to protein, but they can add a few grams. For instance, a cup of broccoli contains about 2.6 grams. And greens and colorful vegetables contain many beneficial vitamins, micronutrients and antioxidant compounds which are good for health. Eating a salad a day is linked to a sharper memory, too. So keep a bowl of chopped vegetables to snack on and blend into salads, stews and soups.
We’d like to hear – or see – how you are packing protein into your diet. You can share your tips and photos here in the form below. Or drop us a line at thrive@npr.org
This story was edited by Jane Greenhalgh & Carmel Wroth
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National Park Service will void passes with stickers over Trump’s face
The Interior Department’s new “America the Beautiful” annual pass for U.S. national parks.
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The National Park Service has updated its policy to discourage visitors from defacing a picture of President Trump on this year’s pass.
The use of an image of Trump on the 2026 pass — rather than the usual picture of nature — has sparked a backlash, sticker protests, and a lawsuit from a conservation group.
The $80 annual America the Beautiful pass gives visitors access to more than 2,000 federal recreation sites. Since 2004, the pass has typically showcased sweeping landscapes or iconic wildlife, selected through a public photo contest. Past winners have featured places like Arches National Park in Utah and images of bison roaming the plains.

Instead, of a picture of nature, this year’s design shows side-by-side portraits of Presidents George Washington and Trump. The new design has drawn criticism from parkgoers and ignited a wave of “do-it-yourself” resistance.
Photos circulating online show that many national park cardholders have covered the image of Trump’s face with stickers of wildlife, landscapes, and yellow smiley faces, while some have completely blocked out the whole card. The backlash has also inspired a growing sticker campaign.
Jenny McCarty, a longtime park volunteer and graphic designer, began selling custom stickers meant to fit directly over Trump’s face — with 100% of proceeds going to conservation nonprofits. “We made our first donation of $16,000 in December,” McCarty said. “The power of community is incredible.”
McCarty says the sticker movement is less about politics and more about preserving the neutrality of public lands. “The Interior’s new guidance only shows they continue to disregard how strongly people feel about keeping politics out of national parks,” she said.
The National Park Service card policy was updated this week to say that passes may no longer be valid if they’ve been “defaced or altered.” The change, which was revealed in an internal email to National Park Service staff obtained by SFGATE, comes just as the sticker movement has gained traction across social media.
In a statement to NPR, the Interior Department said there was no new policy. Interagency passes have always been void if altered, as stated on the card itself. The agency said the recent update was meant to clarify that rule and help staff deal with confusion from visitors.
The Park Service has long said passes can be voided if the signature strip is altered, but the updated guidance now explicitly includes stickers or markings on the front of the card.
It will be left to the discretion of park service officials to determine whether a pass has been “defaced” or not. The update means park officials now have the leeway to reject a pass if a sticker leaves behind residue, even if the image underneath is intact.
In December, conservation group the Center for Biological Diversity filed a lawsuit in Washington, D.C., opposing the new pass design.

The group argues that the image violates a federal requirement that the annual America the Beautiful pass display a winning photograph from a national parks photo contest. The 2026 winning image was a picture of Glacier National Park.
“This is part of a larger pattern of Trump branding government materials with his name and image,” Kierán Suckling, the executive director of the Center for Biological Diversity, told NPR. “But this kind of cartoonish authoritarianism won’t fly in the United States.”
The lawsuit asks a federal court to pull the current pass design and replace it with the original contest winner — the Glacier National Park image. It also seeks to block the government from featuring a president’s face on future passes.
The America the Beautiful National Parks Annual Pass for 2025, showing one of the natural images which used to adorn the pass. Its picture, of a Roseate Spoonbill taken at Everglades National Park, was taken by Michael Zheng.
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Not everyone sees a problem with the new design. Vince Vanata, the GOP chairman of Park County, Wyoming, told the Cowboy State Daily that Trump detractors should “suck it up” and accept the park passes, saying they are a fitting tribute to America’s 250th birthday this July 4.
“The 250th anniversary of our country only comes once. This pass is showing the first president of the United States and the current president of the United States,” Vanata said.
But for many longtime visitors, the backlash goes beyond design.

Erin Quinn Gery, who buys an annual pass each year, compared the image to “a mug shot slapped onto natural beauty.”
She also likened the decision to self-glorification: “It’s akin to throwing yourself a parade or putting yourself on currency,” she said. “Let someone else tell you you’re great — or worth celebrating and commemorating.”
When asked if she plans to remove her protest sticker, Gery replied: “I’ll take the sticker off my pass after Trump takes his name off the Kennedy Center.”
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Federal immigration agents shoot 2 people in Portland, Oregon, police say
PORTLAND, Ore. (AP) — Federal immigration officers shot and wounded two people in a vehicle outside a hospital in Portland, Oregon, on Thursday, a day after an officer shot and killed a driver in Minnesota, authorities said.
The Department of Homeland Security described the vehicle’s passenger as “a Venezuelan illegal alien affiliated with the transnational Tren de Aragua prostitution ring” who had been involved in a recent shooting in Portland. When agents identified themselves to the vehicle occupants Thursday afternoon, the driver tried to run them over, the department said in a written statement.
“Fearing for his life and safety, an agent fired a defensive shot,” the statement said. “The driver drove off with the passenger, fleeing the scene.”
There was no immediate independent corroboration of those events or of any gang affiliation of the vehicle’s occupants. During prior shootings involving agents involved in President Donald Trump’s surge of immigration enforcement in U.S. cities, including Wednesday’s shooting by an Immigration and Customs Enforcement officer in Minneapolis, video evidence cast doubt on the administration’s initial descriptions of what prompted the shootings.
READ MORE: What we know so far about the ICE shooting in Minneapolis
According to the the Portland Police bureau, officers initially responded to a report of a shooting near a hospital at about 2:18 p.m.
A few minutes later, police received information that a man who had been shot was asking for help in a residential area a couple of miles away. Officers then responded there and found the two people with apparent gunshot wounds. Officers determined they were injured in the shooting with federal agents, police said.
Their conditions were not immediately known. Council President Elana Pirtle-Guiney said during a Portland city council meeting that Thursday’s shooting took place in the eastern part of the city and that two Portlanders were wounded.
“As far as we know both of these individuals are still alive and we are hoping for more positive updates throughout the afternoon,” she said.
The shooting escalates tensions in an city that has long had a contentious relationship with President Donald Trump, including Trump’s recent, failed effort to deploy National Guard troops in the city.
Portland police secured both the scene of the shooting and the area where the wounded people were found pending investigation.
“We are still in the early stages of this incident,” said Chief Bob Day. “We understand the heightened emotion and tension many are feeling in the wake of the shooting in Minneapolis, but I am asking the community to remain calm as we work to learn more.”
Portland Mayor Keith Wilson and the city council called on U.S. Immigration and Customs Enforcement to end all operations in Oregon’s largest city until a full investigation is completed.
“We stand united as elected officials in saying that we cannot sit by while constitutional protections erode and bloodshed mounts,” a joint statement said. “Portland is not a ‘training ground’ for militarized agents, and the ‘full force’ threatened by the administration has deadly consequences.”
The city officials said “federal militarization undermines effective, community‑based public safety, and it runs counter to the values that define our region. We’ll use every legal and legislative tool available to protect our residents’ civil and human rights.”
They urged residents to show up with “calm and purpose during this difficult time.”
“We respond with clarity, unity, and a commitment to justice,” the statement said. “We must stand together to protect Portland.”
U.S. Sen. Jeff Merkley, an Oregon Democrat, urged any protesters to remain peaceful.
“Trump wants to generate riots,” he said in a post on the X social media platform. “Don’t take the bait.”
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Video: What Trump Told Us About the ICE Shooting
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