Our bodies can use protein best when it is consumed throughout the day. Studies completed with adults age 50 and older show that 25 to 30 grams of protein are needed with each of three meals. If you do not get enough dietary protein as part of a balanced eating pattern, your body may use the protein in your muscles to fuel activity. For very small or large individuals, another rule of thumb is ½ gram of protein per pound per day (divided by three meals).
How do you get 25 to 30 grams of protein as part of each meal?
● Eat breakfast! A breakfast that includes two slices of whole wheat toast, 8 ounce of fat-free milk, two scrambled eggs and fruit has about 24 grams of protein. Add peanut butter to take it to target.
● Enjoy a sandwich that includes lean poultry, salmon salad or tuna for lunch, along with a container of Greek yogurt and side salad.
● Most of us already get enough protein at dinner so don’t go overboard. A 3-ounce serving of lean beef or pork, for example, which is about the size of the palm of your hand, will supply 20-22 grams of protein.
● If you feel like you are not on target to get enough protein throughout the day, add some protein-rich snacks such as reduced-fat cottage cheese, hummus (chickpea dip), mixed nuts or almonds, edamame, soy milk or jerky. These are easy snacks to keep on hand and to prepare.
Remember:
● Dollar for dollar, whole foods are a better buy than supplements because whole foods contain a larger variety of nutrients and other needed ingredients such as antioxidants.
● No conclusive research shows that concentrated protein sources (such as protein powders) are more beneficial than whole-food sources.
● However, if you are in a hurry, a protein drink is an easy way to make sure you are getting enough protein. Evidence shows that whey-based protein drinks have the right kinds of amino acids to get the muscle-building machinery turning. Whey can also be found in a glass of low-fat milk or yogurt.
