High protein foods to promote healthy ageing
IsoWhey nutritionist, Amy Jordan, outlines five foods for healthy ageing that your current diet may be missing.
Protein (and its amino acid units) is not only required for the normal healthy function, structure and regulation of body tissues and organs, it is also vital for healthy ageing. Additionally, it is a delicious part of our diets.
From maintaining muscle mass to providing the body with energy and the building blocks for many cell processes, protein plays a vital role in a well-rounded diet. However, its amino acid units cannot be stored in the body, so they must be supplied daily from the protein-rich foods we eat.
While protein deficiencies are rare in the New Zealand diet, many people do not know the amount they need to be eating every day. For those aged 51 to 70, the recommended daily intake is 46g per day for women and 64g per day for men. For those aged over 70, 57g per day for women and 81g per day for men is suggested. This equals approximately 15 to 25 per cent of total energy in the diet, or roughly two serves for women and two and a half serves for men.
Here are five delicious, high-protein foods your diet shouldn’t be without:
1. Eggs
With approximately 6g of high-quality protein per serve, which is easily digested and absorbed, eggs are considered the gold standard of protein sources. Containing all essential amino acids, eggs are also a rich source of vitamins, including A, E and K; a range of B vitamins such as B12 (essential for energy production), riboflavin and folic acid; and valuable minerals including calcium, zinc and iron.
A standard serving size is two large eggs.
2. Greek yoghurt
Containing more protein than regular yoghurt, Greek yoghurt is a versatile source of protein that also contains all the essential amino acids. From breakfast to dinner, Greek yoghurt can form part of sweet or savoury dishes, is easy to digest and contains gut-assisting probiotics for improved digestive function.
A standard serving size is ¾ cup (200g).
3. Protein supplement
A quick and nutritious way to meet your protein needs is to use a supplement formulated especially for ageing bodies. This is an easy snack option while delivering all the body benefits of wholefood proteins. Including 23 vitamins and minerals, IsoWhey Advanced 55+ features a range of ingredients to provide nutritional support for healthy ageing. IsoWhey Advanced 55+ includes: calcium and vitamin D to help reduce the risk of osteoporosis; vitamin C, B3 and B12 to maintain neurological function; vitamin B6 and B12 to provide immune support; vitamin A and B2 to assist in the maintenance of normal vision; and importantly, premium whey protein and branched-chain amino acids (BCAA) contributing to muscle maintenance.
Serving suggestion is 4 heaped tablespoons with 200mL of milk or milk substitute.
4. Fish
Generally low in fat, fish is a high-quality source of protein that not only provides a comparable alternative to red meat but is easily digestible and delivers all essential amino acids. Providing a wide variety of vitamins and minerals, the heart healthy omega-3 fatty acids in salmon may also reduce joint stiffness and inflammation.
A standard serving size is 100g.
5. Quinoa
With more protein than any other grain, quinoa is unique in that it is one of the only plant-based protein sources providing all essential amino acids – making it a great option for vegetarians and vegans. Gluten-free and easy to cook, quinoa also contains important minerals such as iron, zinc and calcium.
A standard serving size is ½ cup (75-120g).
Do you find it difficult to maintain a healthy, balanced diet? If so, why? Let us know in the comments below.
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