Protein plays an important role in maintaining the body’s vital activities, especially for building strong muscles. Protein supply into the body must be sufficient, avoiding excess harmful to health.
1. The role of protein
As you get older, calories (calories) are a problem. Protein is important because it helps strengthen muscles. Provides protein from a variety of food sources to help maintain healthy muscles and balance with other nutritional ingredients.
2. The protein content needed for the body
A woman’s body needs 46 grams of protein a day, depending on her age and daily level of physical activity. Men need more, about 56 grams of protein per day. As people get older, the body needs more protein to stay healthy. In some special cases, such as kidney disease, the body needs less protein. Eating protein-rich foods keeps you fuller for longer, which can help limit the use of high-calorie foods.
3. Poultry meat and eggs
Choose lean poultry like skinless chicken breast or cutlet turkey. 3 ounces of grilled chicken breast provides 25 grams of protein, more than half of the protein you need to supplement each day. A large egg provides about 6 grams of protein. Studies show that eating an egg a day does not increase the risk of cardiovascular disease. However, in case your body has high cholesterol, heart disease or diabetes, you should see your doctor or dietitian for advice on the content of cholesterol-rich foods that can use, which is typically egg.
Besides being rich in protein, seafood also has low saturated fat content, rich in omega-3 fats and nutrients that help protect the heart. 3 ounces of salmon steak has a protein content of about 17 grams. Other high-protein and heart-healthy food options include tuna, sardines and salmon. You should eat seafood with a content of about 4 ounces, 2 times / week.
5. Dairy products
Protein-rich dairy foods have a role in muscle development. They also work to lower blood pressure and reduce the risk of diabetes. A glass of skim milk contains 8 grams of protein. If you want more protein, you can opt for non-fat yogurt, with 18-20 grams of protein. You can eat low-fat and nonfat dairy foods 3 times / day. As you age, your risk of lactose intolerance increases. Therefore, you should consider using lactose-free milk.
Soy contains a lot of protein. You can eat small beans, drink soy milk, use soy sauce (miso) in sauces and soups or eat meat with tofu. One cup of soy milk provides 29 grams of protein, more than the protein content of 3 ounces of steak. Soy milk has the same protein content as regular milk products. If you are undergoing hormone therapy and have breast cancer, consult a physician before using soy and its products.
7. Vegetables and legumes
Protein can also be obtained from plant sources like vegetables and legumes. Beans, including red beans and black beans, have up to 15 grams of protein per cup. A cup of cooked peas contains 9 grams of protein. A baked potato contains 4 grams of protein.
8. Protein-rich drinks
Protein is always the best choice from foods. However, due to several reasons, such as when you are on a diet, eating protein powder, protein bars and other functional products, it does not provide enough protein. You can choose protein-rich drinks to add protein to your body such as non-fat yogurt, soy milk, skimmed milk and juice. If you want more, you can add a tablespoon of peanut butter, but pay attention to calorie control.
9. Nuts and nuts
The body is provided with 8 grams of protein from 1/2 ounce of pumpkin or sunflower seeds, nuts (12 almonds, 24 pistachios or 7 walnuts), or 2 tablespoons of peanut butter. Eating nuts several times a week reduces the risk of cardiovascular disease. Add nuts to steamed, boiled salads and salads. Because nuts and seeds are high in calories, eat no more than 1/2 ounce a day.
10. Red meat
Beef, pork and lamb are high in protein, but they are also high in fat and cholesterol that clog arteries. Therefore, you should choose lean meats like filet meats and ground beef, which only contain a maximum of 5% of the fat. You should not eat red meat often. Instead, eat more poultry and fish. A 3-ounce serving of meat contains about 22 grams of protein.