Protein and Seniors

Have you heard that protein is an important part of your diet?  It’s been in the news a lot lately and is all the rage.

This fact is true and for seniors it holds true. The trick for seniors is making it “stick.”

It is not unusual for you to lose muscle mass, strength and physical ability as you age.  

We’ve talked about the need to exercise with both strength training and aerobic activity.  It can all be done in moderation but regularity is key.

One thing that happens as you age is that your body becomes resistant to absorbing the protein your body needs.  That’s where the exercise comes in.  It helps.

The amount of protein for each person depends on their overall weight.  The suggestion is that for each pound of weight you should have 1-1.2 grams of protein.

Eating foods high in protein and spreading those foods throughout a day is a great way to add it.

High sources of protein include beef, low fat Greek yogurt, salmon, chicken, cooked lentils and almonds.  Meat portions are 3 oz and 1 c for the yogurt and lentils, ⅓ cup for almonds.

Other sources to add are low fat milk, chickpeas, eggs, cooked oatmeal and spinach, green peas, avocados and apricots.

Additionally there are also many brands of protein shakes that you can buy just be watchful of additives and sugar content.  You can also make your own protein drinks.

Once again, to get the most out of protein, exercise for 150 minutes per week and plan menus so that you have some protein at each meal.

Private Home Health Care knows how important it is for all of us to take care of ourselves as we age.  Do your best to help yourself with a well-rounded exercise plan and healthy diet.