As we age, our bodies still need protein to stay healthy. Not eating enough protein can be detrimental to our health. At least one in five older adults do not get enough protein. The good news is that you can get enough protein through a healthy diet.
Protein is important throughout life, especially as we get older. Our muscles are made of proteins. If you do not eat enough protein, you break down muscle to use stored protein. You need enough protein to help fight infections, illness and recovery to stop the loss of muscle. Older adults need slightly more protein than younger adults, but not too much.
Recommendations and Sources of Protein
Meat, poultry, fish, eggs, dairy products, beans, nuts and soy foods are good sources of protein. You should eat a variety of plant and / or animal protein foods that are low in fat each day. Try to eat a protein food at each meal, even only a small amount.
Eating two to three servings (five to six ounces total) of fish, poultry without skin, lean beef or pork every day. Or you can choose between non-meat protein sources like eggs, tofu and other soy foods, nuts, beans or peanut butter. These are generally less expensive sources of protein. Milk, butter, yogurt, cheese and cottage cheese are protein foods that are also affordable. Foods such as bread and cereals supply some protein.
A protein-rich serving is equal to about two to three ounces of cooked meat. This amount is roughly the size of a deck of cards or the palm of your hand (show with food models, deck of cards or the palm of the hand). These are 2 small chicken legs (or sticks), a chicken thigh, or a small beef patty. A two to three ounces. acts on the supply of beef from 15 to 20 grams of protein. A cup of milk supplies 8 grams of protein.
Most people over 50 years needs about 60 to 75 grams of protein a day. It can be difficult to track how much protein you eat. An easy way to ensure that they get enough protein to eat is a source of protein in each meal or snack. If you have trouble chewing or swallowing food treat as beans, eggs, peanut butter, canned tuna, beef and dairy products.