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Senior Older and Wiser By June Michel

WE CAN HELP WIN THE WAR AGAINST COVID-19 by staying as healthy as possible and increasing our protein intake. In a recent study that followed 2,000 older adults, scientists found that seniors do not process protein efficiently so having a large portion of protein rich food like a giant steak is not as effective as spreading the protein intake throughout the day. Basically, the study showed that because as seniors we are not as active, we are at risk of losing muscle and bone mass unless we get serious about eating healthy proteins. The new recommended daily allowance (RDA) is 0.8 grams of protein per 2.2 pounds of body weight per day.

WOMEN: If you weigh 155 lbs, you should be eating 55 grams of protein a day

MEN: If you are about 180 lbs, your goal is eating 65 grams of protein a day

1. Ok, 55 grams doesn't sound like much until you start adding it up to reach 55. Here are some examples from John Hopkins Medicine:

1 egg = 6 1 oz tofu=3 1/2 cup cottage cheese=14

1 oz tuna=7 2 tbsp peanut butter =7 8 oz skim milk = 8

The study quoted above was by the Nutritional Epidemiology Program at Tufts University’s Jean Mayer USDA Human Nutrition Research Center on Aging.

2. Home care assistance, Vancouver has six suggestions with eggs at the top of the list. Why? Because eggs are packed with protein, so they keep seniors feeling full and energetic throughout the day. They also suggest yogurt for macrobiotic, potatoes for potassium, whole grain toast for fiber, calcium, magnesium, fruit smoothies and oatmeal.

3. The Washington State Department of Health website cautions against skipping breakfast. Their slogan is "break for breakfast." Healthiest breakfast choices include whole grains, low fat protein, low fat dairy, fruits and vegetables.

4. The AARP magazine of August 2020 contains a terrific article entitled "What Your Body Needs at 50+" in which they suggest that seniors should increase their protein consumption to maintain bone strength, preventing age-related muscle loss and more. The article includes a perfect day of eating in your 70s, here the perfect day breakfast.

BREAKFAST: 3-egg vegetable omelet topped with a large dollop of Greek yogurt; glass of 2% milk




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