As we get older, our nutritional needs change. What once was adequate when we were in our 20’s is not quite what is needed later in life, say your 50’s. This is especially true with protein. As we get older, our muscle mass gradually decreases. To offset this loss, we must increase our intake of protein. A recent study revealed that on average people over 50 were not anywhere meeting their daily nutritional needs. The average older adult requires 1.8 grams of protein per kilogram of body weight every day. The question is, what foods are rich in protein that can help you reach this goal?
Below are several tasty selections for helping you achieve your protein intake goals.
- Eggs
Whole eggs aren’t only one of the healthiest, good for you, foods on the planet, they are also chock full of protein. Although the entire egg is full of protein, the egg whites are almost pure protein. One large whole egg can supply you with 6 grams of protein.
Image: Medical News Today
- Almonds
A very popular snack already, almonds are healthy for you as well. Although all nuts have a good amount of protein, the tree nut Almond is one that contains a significant amount. In just one ounce of almonds, you will get 6 grams of protein.
- Chicken Breast
Although all meats are protein rich, chicken breast is your best bet. If you prepare it without the skin (where most of the calories live), in one roasted chicken breast you will receive 53 grams of protein.
- Oats
One of the healthiest whole grains on the planet, oats are chock full of fiber and other essential nutrients. However, most people don’t realize they are a great source of protein as well. In just ½ cup of raw oats, you will receive 13 grams of protein.
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- Cottage Cheese
Chock full of a whole list of essential vitamins and minerals, cottage cheese if both low calorie and low fat. Not only that, but it is a great source of protein as well. One cup of cottage cheese contains 27 grams of protein.
- Milk
Ever since childhood we have been told to drink our milk. That is would make us grow up healthy and strong. That is because milk contains almost every vitamin and mineral the human body needs to function. Add in the extra benefit of 8 grams of protein per cup, and how can you go wrong?
The next time you find yourself needing more protein, try some of the foods listed above. They will put you on the right track to building and maintaining that necessary muscle we all rely on.