Eggs, legumes, quinoa, and cottage cheese are good choices for increasing your protein intake.
As we age our nutritional needs change. Paying attention to the foods we consume can keep our energy level, vitality, cognition, stamina and strength, and prevent chronic health problems. Strategies to increase or to maintain muscle mass and its functional capacity are essential to preserve the quality of life of aging adults. Here is a quick guide for aging well.
1) Boost protein intake-it helps to preserve immune system, prevent the loss of muscle mass and strength and helps to aid recovery. Good sources of protein are lean meats, fish, poultry, eggs, dairy, soy, and legumes. If you weigh 150 pounds, aim for about 80 to125 grams of protein a day or around 30-40 grams per meal, 3 times a day. One egg or one ounce of meat or fish is about 6-7 grams of protein. If protein can't be consumed through diet, high-protein shakes can be a good alternative.
2) Include calcium and Vitamin D-these are important to maintain bone health, prevent bone diseases and fractures. Foods like dairy, leafy dark greens, fortified cereals, along with direct sunlight exposure can help meet calcium and vitamin D requirements. The goal is 1000-1200mg daily calcium and 800-1000 units of daily vitamin D. Certain geographical areas like Alaska are difficult to meet vitamin D needs through sunshine, so it is best to take vitamin D supplements.
3) Incorporate omega-3 fatty acids-these help support heart health, cognitive function and decrease inflammation. Fatty fish such as mackerel or salmon, flaxseed, chia seeds, walnuts are good sources of omega-3-fatty acids. You can also get it from fish or krill oil supplements.
4) Don't forget fiber- this will keep your bowel more regular, improve gut microbiota, reduce cholesterol and blood sugars, and prevent weight gain. Include whole grains, fruits and vegetables, nuts and seeds in the diet. The goal is 25-30 grams fiber a day. If you are short of this goal, try a psyllium fiber supplement.
5) Stay hydrated-As we age, we become less aware of needing hydration, so try to sip on water throughout the day. Good hydration is crucial to support all body functions. Older adults need 8-10 cups of water daily, adjusting for activity and weather conditions.
Try to enjoy small meals and more frequently. Prioritize eating protein first and nutrient-dense foods over dessert type or highly processed foods. If you can't meet your nutritional needs through food, consider taking multivitamins. Stay active, engage in social and physical activities to keep your mental acuity and muscle strength.
Here is a sample menu providing about 125 grams of protein:
Breakfast:
2 eggs (12 grams protein)
2 slices of whole grain bread (7 grams protein)
1/2 cup Greek yogurt (10 g protein) with 1 tbsp chia seeds
1 cup of fruit
Morning Snack:
½ cup of mixed nuts (12 grams protein)
Lunch:
3 ounces of canned tuna fish (20 grams protein)
2 slices of whole grain bread (7 grams protein)
1 cup of 1% milk (8 grams protein)
Veggies with 2 tbsp hummus (2.5 g protein)
Afternoon Snack:
½ cup of low-fat cottage cheese (14 grams protein)
fruit
Dinner:
4 ounces of chicken breast (32 grams protein)
½ cup of cooked quinoa (3.5 g protein)
House salad, veggies.
Elize Rumsley, Ph.D. Nutrition Science and is a registered dietician. She is a contributor to The Alaska Club's blog on nutrition as part of an overall wellness program.
