I noticed that carrying a large case of water from the car to the pantry was becoming more challenging. My energy level was down, and my overall body strength was decreasing. Mowing the grass or walking a couple of miles would end my activities for the day. I thought it was just a normal part of getting older, but it wasn't. At my annual check-up through blood tests, my Primary Care Doctor found I had low iron and wasn't getting anywhere near the necessary amount of protein.
As we age, we need 50% more protein than we did when we were younger. If you have heart disease, muscle inflammation, or live an active life, you could need double that amount. . Protein is found in every single cell in the body and is essential for life. Protein supports good health, immunity, muscle maintenance, and physical function in older adults.
That means if you are over 65 you should consume a minimum of 0.45 to 0.55 grams of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person. I have congestive heart failure, so my protein intake is 130-140 grams per day. Check this protein calculator to see what you need to eat.
We must be proactive if we are to get enough protein; It's not going to happen by eating the way we have in the past. Several things can be done to ensure we get enough protein; here are a couple of things I do.
1. With me, "out of sight” usually means "out of mind," so I keep a small bowl of Low-Sodium Mixed Nuts (Sam’s $12) on the counter so I can grab them as I go by. Did you know one serving (a small handful) has 5 grams of protein?
2. I am glad I love Italian food. Check out my lunch yesterday: pasta and sauce with peppers, onions, mushrooms, and ground turkey meatballs (Jean's recipe is fantastic). It has 31 grams of protein, 42 carbs (recommended carbs per day), 380 milligrams of sodium, and almost 0 sugar.
I would love to HEAR YOUR IDEAS for getting more protein so that we can keep enjoying our last best bite.
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