Protein is one of the main nutrients our bodies require for sustenance. As we age our body composition changes. Most obvious, is a reduction in overall muscle mass. This change is due to our bodies becoming less efficient at processing the protein we take in. If adequate protein is not consumed on a regular basis, you may experience poor wound healing, loss of skin elasticity, and reduced ability to fight infection. Although loss of muscle mass is part of the natural aging process, there are steps we can take to help minimize loss of muscle mass.
Diet: We obtain the nutrients we need through our diet, protein being one of the key nutrients. It is important to take in protein-containing meals throughout the day to maximize its muscle-maintaining effects. One particularly important meal to consume protein at would be breakfast. After a night of fasting, our bodies are primed to take in the nutrients it requires. We can take advantage of this by consuming a balanced meal of protein, carbohydrates and fats.
Good Sources of Protein: When we think of good sources of protein we often think of meats. While meats are great high-quality protein sources, they are not the only ones. There are many foods such as tofu, quinoa and rice & beans that provide high quality proteins as well. Ideally, animal proteins should come from lean meats and dairy to reduce excess fat in the diet. Some good sources would be chicken breast, lean beef and salmon. Lastly, dairy proteins are high-quality and easy to consume, making them a great addition to a higher protein diet.
Vegetarian Proteins
- Tofu (10g for 1⁄2 cup)
- Quinoa (8g per cup)
- Rice & Beans (7g per cup)
Dairy Proteins
- Low-Fat Greek Yogurt (3g per oz.)
- Eggs (5g per egg)
- Low-Fat Cottage Cheese (14g per 1⁄2
Animal Proteins
- Chicken breast (8g per oz.)
- Lean Beef (9g per oz.)
- Salmon (8g per oz.)
- Center Pork Loin (8g per oz.)
- Tuna (6.5g per oz.)
Tips for Getting More Protein
- Add egg whites to your scrambled eggs
- Add lean meats, hard-boiled eggs or tofu to your favorite salads
- Use low-fat Greek yogurt instead of sour cream
- Add beans to soups and stews
- Cook hot breakfast cereals with low-fat milk or add in dry milk powder instead of water
Recipes and Other Nutrition Information
- A great compilation of recipes and other relevant information can be found at http://ccesuffolk.org/community-nutrition-health
- More information on nutrition can be found at www.choosemyplate.gov
Linda Altenburger, Senior Nutritionist, SNAP-Ed