We all know that seniors need proper nutrition to maintain good health and keep age-related disease at bay. While we previously discussed in our blog the benefits of fruits, vegetables and whole grains as an important part of the healthy nutrition spectrum, proteins can be even more important.
Protein is essential to building and maintaining bones, muscles and skin. The human body is unable to supply all of the amino acids it needs, which is why it needs to take it from foods we consume like chicken, fish, red meat and dairy.
How Much Protein Do You Needed?
According to National Institutes of Health, the average person requires 50 to 65 grams of protein daily. Arthritis Today suggests that for every 20 pounds you weigh, you should each 7 grams of protein daily. So, if you weigh 150 pounds, you need to strive to consume around 53 grams of protein (roughly five ounces of meat and a cup of cottage cheese).
How can you get that much into your diet? Unfortunately our bodies are not as efficient at storing protein as they are with storing fat. Therefore, your daily diet should always include protein. It is recommended to include protein with every meal.
What About Exercise?
When you keep your body moving, your muscles stay active and strong. Arthritis Today reports that “elderly people who were physically active had about 26 pounds less muscle than younger people – meaning that exercise may not stave off muscle loss.” The combination of exercise and lean protein is the best solution to keep your muscles strong.
What’s the Best Kind of Protein?
It is important for the elderly to keep their muscles toned by eating protein, but you must be careful about the type of protein you’re consuming. When looking at the sources of your protein, first assess if that protein might do more damage than good. Processed lunchmeats, breakfast meats and antibiotic-fed meats are filled with sodium and chemicals that can complicate the digestion process. It’s easy for seniors to turn to processed meats because they are readily available, but try sticking with easily digested proteins such as eggs, fish, soy and dairy. For example, a can of water packed tuna has about 40 grams of protein and 1 cup of cottage cheese contains 23 grams of protein!
Getting proper nutrition can be more challenging with age. Discuss the importance of protein in your diet with your doctor. They can advise what is best for your particular situation. Once they determine the best nutrition plan, our home health aides can assist you on your journey with grocery errands and meal preparation.