Protein, Protein, Protein
Healthy seniors need more protein than when they were younger. It helps preserve muscle mass. According to experts, one –third of older adults don’t eat an adequate amount of protein due to reduced appetite, dental issues, impaired taste and swallowing problems, combined with a tendency to become more sedentary. This puts seniors at risk for falls, loss of muscle mass and slower recovery from illness. According to research if you consume more protein you are less likely to lose “functioning”; the ability to dress yourself, get out of bed, or walk up stairs.
So how much protein should seniors eat? 0.8 grams of protein per kilogram (2.2 lbs) of body weight per day.
For 150 pound woman, that translates into eating 60 – 80 grams a day. For a 180 pound man, it calls for eating 80 -95 grams a day.
To put that into perspective, a 6 oz serving of Greek yogurt has 18 grams; a half cup of cottage cheese is 14 grams, 3 oz of skinless chicken is 28 grams, a cup of milk is 8 grams.
Eat your protein—gain your muscle!