The amount of protein individuals need each day increases as they age. Meeting the daily requirements can be easy with some simple meal planning. Read on to find fun and delicious ways to enjoy a protein-packed diet from our Autumn View Garden team.
It's vital for seniors to consistently meet the daily requirements to experience the full benefits of eating protein. While many nutritional shakes and bars are on the market today, it's generally better to bulk up meals with protein-rich foods than risk consuming the added sugars, fats and preservatives often found in supplements.
Increasing protein intake can be as simple as adding nuts and seeds to your morning oatmeal and tossing beans and lentils into your afternoon salad. Lean meats such as chicken, turkey and fish provide protein without unwanted fats and grease. Consuming dairy, including yogurt and low-fat milk, is also a great way to boost protein levels. Here are some other good sources of protein.
Although it's the state fruit, pawpaw can sometimes be hard to find in grocery stores here in Creve Coeur, MO. Also called Asimina triloba and poor man's banana, the greenish-skinned fruit contains an average of 1.2 grams of protein, which is higher than that of apples or oranges. It's considered low-fat and has just 80 calories per serving.
Pawpaws ripen in late summer and early fall. Local farmer's markets and stands are good places to look for the fruit or goods created with it such as jellies, pies and bread.
Soy is one of the highest recommended foods to eat for protein, but the bean also contains unique isoflavones not found elsewhere. These plant-based compounds enhance heart and bone health by lowering cholesterol levels and slowing the effects of osteoporosis.
There are numerous ways soy can be included in meals, whether as the main entree, side or dessert. Online recipe sites such as Allrecipe can help seniors find meal ideas that are easy to fix in their assisted living apartments' kitchenettes, such as:
One half-cup serving of cottage cheese provides a surprising 14 grams of protein. This fresh cheese is low in calories and fat, making it a healthy snack and addition to meals, and its mild flavor makes it a versatile ingredient in the kitchen.
One of the simplest ways is on toast or sandwiches as a spread or mayonnaise substitute. It's a healthier alternative to whole milk, cream cheese and sour cream in batters and recipes. The soft texture adds creaminess to egg dishes, smoothies, dipping sauces and salads.
Pumpkins and their seeds are traditionally associated with fall and jack-o'-lanterns. However, pumpkin seeds offer protein, unsaturated fatty acids and vitamins that benefit overall health, so seniors may wish to consider eating them year-round.
Due to their high calorie count, pumpkin seeds should be eaten in moderation, making them ideal as a garnish or quick snack. Other options include mixing them into smoothies, granola, soups or vegetable dips.
Nuts can be a high-protein snack. Despite their reputation for being loaded with fat and calories, they're naturally high in healthy fats, which promote cardiovascular health. They're also a significant source of vitamins and minerals.
All snacks, including nuts, should be eaten in moderation. However, certain types are better suited to your health. Black walnuts and almonds are considered one of the best to consume due to their high ratio of protein to fat. Before purchasing nuts, carefully check labels for added sodium and sugar, which detract from the nutritional value.
Spinach appears frequently in healthy food lists thanks to its high amounts of vitamins and minerals, especially iron. The leafy green vegetable also offers nearly 3 grams of protein in a 3.5-ounce serving.
Many smoothie, egg and salad recipes naturally include spinach for its health benefits. Combining spinach with other protein-rich foods, including nuts, dairy and chicken, lets seniors quickly increase their protein intake during meals.
With one of the highest protein levels in the grain family, oats contain 13 grams in a 1-cup serving. Long considered a heart-healthy food, oats are an excellent source of fiber, antioxidants, vitamins and minerals.
As a grain, oats are easy to add to your diet. Recipes featured on websites such as Quaker Oats and Epicurious show how to prepare the grain in sweet and savory dishes. Beloved snacks such as granola and oatmeal raisin cookies star the simple flakes, and in bowls of oatmeal, seniors will find a seemingly endless variety of toppings and ingredients to try.
