In school, we all learned that proteins are body-building nutrients. They boost cell growth and help build muscles. Did you know that these vital nutrients also contribute to maintaining a healthy body weight? Wondering how? They keep you satisfied for a long time so that you don’t need to eat food very frequently. They also boost your energy level so that you can workout more. As you age, you will have to increase your intake of high-quality proteins not only to stay healthy and energetic, but also to prevent muscle loss. Proteins will also help lower your risks for obesity, osteoporosis, type-2 diabetes, and stroke.
Food items like beef, pork, poultry, milk, cheese, and yogurt are examples of high-quality protein. They are called ‘high-quality’ because each of them contains all the essential amino acids your body needs. As a rule of thumb, every adult should eat at least 0.8grams of protein per kilogram of his/ her body weight per day. For older adults, the range increases to 1 to 1.5 grams of protein for each kilogram of weight. As you grow older, you must ensure that your diet is rich in these vital nutrients. Here are a few tips that will help you consume more high-quality proteins every day:
-
Replace processed carbs such as pastries, cakes, pizza, cookies, and chips with organic meat, poultry, dairy, and tofu. Other good sources include fish, beans, nuts, seeds, peas, and non-GMO soy products.
-
When you feel like snacking, have nuts or seeds instead of potato chips and other junk foods. Replace creamy desserts with yogurt, and instead of sandwiches and pizzas, have grilled chicken or baked beans.
-
Eat seafood at least twice a week. It is high in protein and low in saturated fat. Besides being an excellent source of protein, fish such as salmon, trout, sardines, anchovies, sablefish or black cod, and herring are also high in omega-3 fatty acids.
A word of caution, though. Consumption of more protein may increase your urine output, so drink plenty of water to prevent dehydration. Consuming more protein may also cause calcium loss; make sure that you get 1,000 to 1,200 milligrams of calcium per day.
Need more guidance with incorporating more high-quality proteins in your diet? Call on the health experts of Florida Wellness Medical Group today! Our medical staff can provide you individualized nutrition advice to assist you in making the best long-term health changes just for you.