Protein is an essential nutrient that is responsible for a series of bodily functions. These include the production of enzymes, red blood cells and hormones, and is responsible for growth and repair. It is common knowledge that every person should consume the right amount of protein regardless of their age.
Experts now believe that a healthy senior requires more proteins than a young person. However, due to loss of appetite and taste, swallowing problems, dental problems, and constrained resources, nearly 33% of all adults don’t consume the required protein. According to an international group of physicians and nutritional experts, older adults should eat 1 to 1.2 grams per kilogram body weight. We have compiled a few tips for you for those looking for ways to improve your protein intake.
6 Insightful Tips to Help You Consume More Proteins
1. Take Proteins Before Carbs
Eating protein-rich substances before you pounce on the carbs is an excellent way to improve your protein consumption. And since the digestion of proteins is slow, you get full faster, and you won’t have the urge to eat often. Additionally, high protein consumption can help seniors maintain their blood sugar at optimal levels.
2. Animal Proteins are Best
Since animals are the readily available sources of proteins, it makes sense to encourage seniors to consume more animal products. However, while red meat is considered to be an excellent source of protein, it contains high levels of bad cholesterol, which can elevate the risks of heart diseases. Nevertheless, seniors can get their proteins from dairy products, poultry, fish, and eggs.
3. Combine Various Plant Proteins
Although several plants are rich in protein, it is hard to find a plant-source with a full range of essential amino acids. Therefore, if plants are the source of your protein, you must combine a variety of them. Eating a mixture of plant proteins, such as legumes, chickpeas, nuts, nut butter, oats, quinoa, and chia seeds, ensures that you meet the EAAs (Essential Amino Acids) requirements.
4. Top up Your Salad with Protein-rich Foods
Adding protein to a meal you have regularly like salad can help improve your protein intake. Besides providing your body with minerals, vitamins, and antioxidants, adding a few grams of protein to your salad can ensure that you supply the body with essential amino acids. Some of the protein-rich products you can add to your salad include cheese, tuna, salmon, and chicken or turkey breast. For plant-based options, you can try adding some chickpeas or tofu.
5. Choose High Protein Snacks Like Nuts
Almonds are known for their high nutritional value. Apart from being rich in dietary fiber, Magnesium, and heart-healthy fats, they are also a rich protein source. A 28-gram (1-oz) serving of almond boasts 6 grams of protein. This means that it is a better protein-source than most nuts. Therefore, adding chopped almonds before consuming your cottage cheese, oatmeal, or yogurt can increase your diet’s protein.
6. Use Protein Supplements
Since seniors are among the group of people who struggle to get adequate protein from a diet, the quickest and most convenient way to improve their intake is through protein supplements. The best thing is that you won’t need to mind the serving size since every supplement is labeled with its biological value (BV) score. However, you must consult your doctor before you decide to use any supplement since some of them may react badly with the medications you’re taking. Make sure that your doctor recommends any supplement you add to your diet.