High Protein Food For Seniors

high protein food for seniors

When we get older our need for nutrients changes and on of the things that changes is that we need more protein in our diet.

Why Do Seniors Need More Protein

Protein are most needed in the muscles attached to your bones. These muscles are after al what helps us move. Young people have about 30% of their protein stored in their muscles and, for bodybuilders, it can even be 50%.

When we age our muscle mass will in most cases decrease and by the age of 75-80 year in man cases only 25% of our body weight is made up by muscles.

As a rule most of the muscle loss is in our legs and this can lead to weakness, aching and feeling tired when walking.

How Much Protein Do seniors Need?

If you look at the many health sites and one of them there are publications that we should have about 25% of our calorie intake should come from protein. There are, however, more and more sites that advise even higher intakes of 35%.

For example: If you are on a 2000 calorie diet you should have at least 3.5 ounces of protein in that food.

An other example: If you weigh 180 pounds you should eat about 3.5 ounces of protein.

What Do Proteins Do And Where Do They Come From.

Your body breaks down all proteins in amino acids. your body uses these to strengthen, repair and build up your body. Proteins are found in your body and in a lot of things you eat.

Since we as seniors need more protein we have to make sure that we eat the right food.

We also have to realize that although some food have the same amount of protein there are also other things in that food that we need.

As an example I can name the difference between grass fed and finished beef and regular beef. Both have the same amount of protein but grass fed and finished beef comes with a lot more health benefits.

This makes it that grass-fed and finished beef is to be considered a high protein and healthy meat for seniors.

Two Types Of food That Contain Protein

  • Animal Based
  • Plant Based

I am not going into the discussion if plant or animal based is better, but it is proven that animal based food contain more complex proteins. I do, however think also that most of our proteins should come from plant based food.

Examples of high protein food

Sometimes people make things to complicated and talk about all types of exotic foods to add more protein to their diet, but regular food can do a lot for us if we eat them in the right amounts.

  • Eggs
  • Nuts
  • Seeds
  • Beans
  • Beef
  • Cheese
  • Fish
  • Turkey
  • Chicken
  • Broccoli
  • Corn
  • Oats

My take on high protein food for seniors

I am sure that we need more protein because of the loss in muscle mass when we get older. I also think we can do that with natural food instead of using all types of shakes, bars or other supplements.

We are slowly eating less natural food and more and more processed food that comes with empty calories.

My wife and I are trying to eat as much organic as we can and grow some vegetables in our back yard. I eat a small piece of high quality grass fed and finished beef lately and not a large piece of regular meat anymore.

Eddie

Resources:
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1532-5415.2009.02285.x
https://www.ncbi.nlm.nih.gov/pubmed/16886097
https://www.healthline.com/nutrition/20-delicious-high-protein-foods#section19
https://www.healthline.com/nutrition/animal-vs-plant-protein
https://www.todaysdietitian.com/newarchives/040715p16.shtml
https://www.bodybuilding.com/content/3-meats-with-the-most-protein-per-bite.html

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