The necessary portions and the best sources .. Tips for eating protein

A healthy diet includes a balance of carbohydrates, lean protein, and healthy fats such as olive oil.

The protein component is particularly important for the elderly, as it helps build muscle, of which a person loses 30 to 50% between the ages of 40 and 80.

Protein also plays an important role in reducing the resulting increase in the risk of falling, and in the formation of hormones, enzymes and neurotransmitters that your body uses in many ways. In this report, we answer the question of how do adults meet their needs for this element? According to the Consumer Report website.

What is the right amount of protein?

Research supports increasing the recommended intake of protein for older adults by up to 50%, which means people over the age of 65 should aim for 0.45 to 0.55 grams of protein per 450 grams of body weight per day.

And if you’re trying to lose weight or you exercise regularly, especially if you do strength training, stick to your limit, to help preserve and add muscle and increase satiety.

Older adults with chronic diseases should get more protein – 0.68g per 450g of weight, according to a paper published in 2013 by the PROT-AGE study group, and international health experts who met to develop guidelines for older adults.

The best sources of protein

Meat, poultry, seafood, and dairy products provide protein, but you can also get plenty of protein from plant sources such as beans, lentils, nuts, seeds, soybeans, and whole grains.

The main difference between animal and plant proteins is the variety of amino acids they contain.

Animal-based sources are considered “complete,” meaning they contain adequate amounts of all nine amino acids that the body must obtain through food.

Some plant foods, such as quinoa and soybeans, are also considered complete.

Certain others, such as grains and legumes, are complete proteins when eaten at the same meal (for example, rice and beans or peanut butter on whole-wheat toast), or on the same day.

If your primary sources of protein are plant-based, it’s a good idea to include a variety of whole grains, beans and lentils in your diet so you get enough of all nine essential amino acids.

A potential drawback to getting protein only from plants is that you may have to eat more food to get the amount of protein that you would get from animal sources.