Protein is the essential nutrient in our diets, according to the Academy of Nutrition and Dietetics. and American Dietetic Association’s both recommend 0.036 grams of protein per pound of body weight.
- Protein intake of 40-60 grams a day will improve muscle mass, strength, and brain function.
- Pair inactivity (less than 5000 steps per day) with low protein intake, and muscle loss becomes inevitable.
- Distributing protein intake over three (3) meals a day is as important as getting enough protein.
- To support >65 years the PROT-AGE Study Group recommends 40-60 grams of protein for average weight adults.
- Sarcopenia, loss of muscle tissue, is insidious but its progression may be accelerated by physical inactivity and low protein intake
- Animal sources of protein (chicken, turkey, fish, beef, pork, shellfish, eggs, milk, yogurt, cheese, cottage cheese) contain complete protein.
- By combining foods from two or more plant categories in a meal, those foods complement each other and provide all necessary amino acids to create complete protein.
- Plant-based proteins are a great source of nutrition such as lentils quinoa, chick peas, black beans, tofu in providing the most leucine, the essential amino acid that is key to synthesis of muscle tissue.
- Make a high protein smoothie by blending, milk, nonfat dry milk, yogurt, whey protein powder. Two tbsp. peanut butter (for yumminess) will add an extra eight grams of protein.
- Prepare custards, puddings, and quiches that are packed with protein from milk and eggs.
- Purchase whole grain breads with seeds to increase protein and fiber.
- Prepare hearty stews or soups with lean beef or turkey and add dried beans as well.
- Eat ½ cup cottage cheese with fruit and/or yogurt, plus nuts if desired.
- Use Greek yogurt than regular, 12 to 15 grams of protein per 3.5 oz. cup.
EAT HEALTHY to BE HEALTHY