Protein is the powerhouse nutrient that has rightfully earned its place in the spotlight. It plays a pivotal role in our daily lives, aiding in the repair and regeneration of cells, which is essential for building strong bones, muscles, and cartilage, as well as revitalizing our skin. Beyond these benefits, protein is crucial for energy production, hormone regulation, and bolstering a robust immune system.
As we age, protein becomes increasingly vital due to the natural loss of muscle mass. In fact, maintaining the muscle you already have often requires strength training. You might wonder, ‘Why does this matter? My parents didn’t focus on protein, and they seem fine.’ While they may appear healthy on the surface, aging brings a gradual decline in strength, balance, and bone density—all crucial areas we need to continue to embrace for aging gracefully.
The loss of muscle makes everyday tasks more challenging, like climbing stairs or carrying groceries. Take what I call the ‘sigh test’: Notice how older individuals often sigh with relief when they sit down. This can be a sign of simple fatigue, but more often, it’s a response to aches and pains caused by weakened muscles. Ensuring adequate protein intake can help counter these effects, making it easier to maintain an active and fulfilling lifestyle.
Key Benefits of Protein:
1. Muscle Maintenance:
Protein helps build and repair muscle tissue, crucial for strength and mobility and also Protein helps counteract age-related muscle loss (sarcopenia).
2. Bone Health:
Protein works with calcium to support strong bones, reducing the risk of osteoporosis.
3. Energy Production:
Protein provides a steady stream of energy, helping to prevent fatigue.
4. Immune System Support:
Protein is essential for the production of antibodies, which fight off infections.
5. Hormone Regulation:
Protein plays a role in the production of various hormones, including growth hormone and insulin.
6. Weight Management:
Protein can help you feel full and satisfied, reducing the likelihood of overeating and promoting weight management.
7. Skin and Hair Health:
Protein is a component of collagen and elastin, which are essential for healthy skin and hair. Look at most of the supplements for hair and nail, they will usually include collagen which is protein.
How to Incorporate More Protein to Everyday Meals
1
Start Your Day with Protein
- Protein-Rich Breakfast: Opt for eggs, Greek yogurt, cottage cheese, or a protein smoothie for breakfast. These options provide a high-protein start to your day, keeping you full longer.
- Add Protein to Oatmeal: Stir in protein powder, Greek yogurt, or a dollop of nut butter or some nuts to your morning oats or just mix it as part of your overnight oats.
- Get Creative: Try making a savory pancake with chickpea flour. Indians have been making besan Chillas forever and typically this gluten free high protein flour can be mixed with veggies and provides up to 10-12 grams of protein per pancake.
2
Choose Protein-Packed Snacks
- Healthy Snacks: Reach for snacks like nuts, seeds, cheese, hard-boiled eggs, or a protein bar. These are convenient and high in protein, making them perfect for between meals.
- Greek Yogurt: Choose plain Greek yogurt and add your own fruit or honey for flavor, which offers more protein than regular yogurt.
- Cheese: Cheddar, cottage, mozzarella and even goat cheese may contain a lot of saturated fat, but they also contain a good amount of protein, 1.5 ounces can give you about 12 grams of protein.
3
Incorporate Protein in Every Meal
- Lean Meats and Seafood: Include lean sources of protein like chicken, turkey, fish and shellfish in your meals. Grilled, baked, or broiled are healthier preparation methods.
- Plant-Based Proteins: Add beans, lentils, tofu, or tempeh to your dishes. These are excellent plant-based protein sources. Yes they are not complete proteins with all amino acids and sometimes can be high in carbohydrates, but if you are a vegetarian it’s still important to get as much protein as you can to build your quality of life.
- Eggs and Egg Whites: Use eggs in salads, wraps, and stir-fries. They can make a great snack but also turn it into an egg salad sandwich or an egg curry for a meal.
4
Enhance Your Meals with Protein-Rich Ingredients
- Add Nuts and Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds on salads, smoothies, or yogurt for a protein boost.
- Include Legumes: Incorporate beans, chickpeas, or peas into soups, stews, and salads for added protein.
- Top with Cheese: Add a sprinkle of cheese to dishes like salads, soups, and casseroles for extra protein.
5
Plan Ahead
- Meal Prep: Prepare protein-rich meals in advance, so you always have a healthy option ready. This can include grilled chicken, tofu stir-fry, or a batch of quinoa salad.
- Balanced Portions: Aim to include a source of protein with every meal. For instance, plan meals around a protein, whether it’s meat, fish, eggs, or legumes.
Almonds or nut butters
Legumes
Greek Yogurt
Seafood
| Food Source | Serving Size | Protein (grams) |
| Chicken breast (3.5 oz) | 100g | 31g |
| Salmon (3.5 oz) | 100g | 22g |
| Eggs (large) | 2 eggs | 12g |
| Greek yogurt (6 oz) | 170g | 17g |
| Tofu (3.5 oz) | 100g | 8g |
| Lentils (cooked, 1 cup) | 240ml | 18g |
| Black beans (cooked, 1 cup) | 240ml | 23g |
| Almonds (1 oz) | 28g | 6g |
| Chia seeds (1 oz) | 28g | 5g |
| Protein powder (1-2 scoops) | Varies by brand | 20-30g |