The importance of protein in our diet
We know that staying active is becoming even more important after 50 and many of us are taking up new hobbies like cycling or hiking. In addition, you may be making changes to your diet and looking for healthier options. Did you know that both exercise and protein can help to maintain muscle mass to help keep you active? Protein is a key nutrient in everyone’s diet. Here are the key things you need to know about protein and, most importantly, how you can get the right amount in your diet.
Protein after 50
It’s true that protein is a fundamental building block to everyone’s diet. Every cell in the human body needs proteins to repair and produce new cells. This includes our muscles.
However, as you age, protein becomes even more important. Not only may you need more of it to support your bones and muscles but you may unknowingly begin to consume less protein due to decreased appetite, changes to smell and taste and changes in your cooking habits.
How to ensure an adequate protein intake
There are many ways you can ensure you’re equipping your body with the appropriate amount of protein and helping support an active life.
In order to maintain muscle mass after 50, experts recommend a protein intake of 1 to1.2 grams per kilo of body weight. But how can I do this? It’s not as difficult as it sounds.
So for a person of 70kg this means you would need about 84g of protein a day.
Some examples of good protein food choices and suitable portion sizes are as follows:
- 60g-90g Cooked meat (beef/pork/ lamb/mince/chicken/turkey). This is the size of a deck of cards
- 140g Cooked white fish (cod or plaice) or canned fish. This is the size of the palm of your hand
- 2 eggs
Contrary to popular belief, protein is not only found in animal products, although meats, milk, seafood and eggs do have high levels. However, it is recommended to vary your sources in order to obtain a balanced diet; you might not know that you can also find protein in soybeans, vegetables, nut and seeds and certain grains like quinoa.
Plant protein food sources include:
- 150g/4 tablespoons of baked beans
- 150g/4 tablespoons of beans (kidney beans/butterbeans/black eyed beans
- 150g/4 tablespoons of pulses (lentils/chickpeas)
- 100g/4 tablespoons of soya/tofu, vegetable based meat alternative
- 1 tablespoon/handful of nuts or peanut butter
Hungry to add some protein to your diet yet? Start taking your strength and vitality into your own hands!
Please note that before making any changes to your diet or supplement routine, you should always consult your doctor/nutritionist/pharmacist first.
Have you got a health question?
Silversurfers Health partner is AXA PPP healthcare. The AXA PPP healthcare's online service, "Ask the Expert", allows you to ask their team of friendly and experienced nurses, midwives, counselors and pharmacists about any health topic.
Don't feel alone. You can ask anything about your health, any time for 24 hours a day; everyday. Please get in touch with us now.
ASK THE EXPERT
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!