If you are 65 or older, your body requires higher levels of protein to maintain a healthy lifestyle. Protein comes in many varieties and can be found in different food sources such as meat, dairy, eggs, vegetables, beans, and nuts. With such a variety of options, it’s easy to spread your intake throughout the day.
Why is protein so important in our diet? Here are some of the benefits it provides:
- Essential for building and maintaining muscle. Protein is a building block that we need daily for healthy skin, bones, muscles, and other tissues.
- It aids in recovery and healing from injuries and surgeries.
- It helps boost our immune system and protects us from infections and sickness.
How much protein does an individual need daily? This may depend on a person’s lifestyle and activity level, but as a rule of thumb, it is suggested that adults over 65 need 1 to 1.2 grams per kilogram of body weight, or approximately 68 to 82 grams per 150 lbs. Here are some comparisons to gauge the amount of protein in foods that you might eat daily:
A. Cottage cheese…1 cup…25 grams
B. Cooked chicken breast (3 oz.)…26 grams
C. Broccoli…1 cup…5.7 grams
D. Raw almonds…1/4 cup…6 grams
E. Eggs…1 whole large…6.3 grams
F. Steak…6 oz….42 grams
G. Protein supplement drink (Boost, 8 fluid oz.)…20 grams
As we age, our appetite sometimes reduces, and we may not eat as much or require as much food to function properly. Therefore, it’s important to consume foods that help maintain our body efficiently. A healthy diet consists of a variety of foods, including fruits, grains, protein, and healthy fats. These are necessary nutrients for our bodies to function properly. Take the time to plan your meals accordingly.
A healthy diet not only gives you the energy to maintain an active lifestyle but also wards off diseases and other unpleasant health issues. Be your best, stay active, get plenty of protein, and be well.
Dave Shelton
Freelance graphic artist and sign designer. 66-year-old retiree who lives in Arizona with his husband, Tom.
I have also been a cartoonist, comedian, and have created articles in publications throughout the United States. My focus in retirement is primarily health, fitness, and laughter content.
I create my content based on my own life experiences.
