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How much protein do I need as I get older? And do I need supplements to get enough?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> If you are a woman around 50, you might have seen advice on social media or <a href="https://www.instagram.com/p/CyVwOSzucnh">from influencers</a> telling you protein requirements increase dramatically in midlife. Such recommendations suggest a 70 kilogram woman needs around 150 grams of protein each day. That’s the equivalent of 25 boiled eggs at 6 grams of protein each. Can that be right? Firstly let’s have a look at what protein is and where you get it. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/protein">Protein</a> is an essential macro-nutrient in our diet. It provides us with energy and is used to repair and make muscle, bones, soft tissues and hormones and enzymes. Mostly we associate animal foods (dairy, meat and eggs) as being rich in protein. Plant foods such as bread, grains and legumes provide valuable sources of protein too. But what happens to our requirements as we get older? <h2>Ages and stages</h2> Protein requirements change <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein">through different life stages</a>. This reflects changes in growth, especially from babies through to young adulthood. The estimated average requirements by age are: <ul> <li> 1.43g protein per kg of body weight at birth </li> <li> 1.6g per kg of body weight at 6–12 months (when protein requirements are at their highest point) </li> <li> protein needs decline from 0.92g down to 0.62g per kg of body weight from 6–18 years. </li> </ul> When we reach adulthood, protein requirements differ for men and women, which reflects the higher muscle mass in men compared to women: <ul> <li> 0.68g per kg of body weight for men </li> <li> 0.6g per kg of body weight for women. </li> </ul> Australian recommendations for people over 70 reflect the increased need for tissue repair and muscle maintenance: <ul> <li> 0.86g per kg of bodyweight for men </li> <li> 0.75g per kg of bodyweight for women. </li> </ul> For a 70kg man this is a difference of 12.6g/protein per day. For a 70kg woman this is an increase of 10.5g per day. You can add 10g of protein by consuming an extra 300ml milk, 60g cheese, 35g chicken, 140g lentils, or 3–4 slices of bread. There is emerging evidence <a href="https://www.scopus.com/record/display.uri?eid=2-s2.0-85124835199&origin=resultslist&sort=plf-f&cite=2-s2.0-84881254292&src=s&nlo=&nlr=&nls=&imp=t&sid=c07c9e014577c86ab8cf85c62d9764cd&sot=cite&sdt=a&sl=0&relpos=39&citeCnt=6&searchTerm=">higher intakes</a> for people over 70 (up to 0.94–1.3g per kg of bodyweight per day) might reduce age-related decline in muscle mass (known as sarcopenia). But this must be accompanied with increased resistance-based exercise, such as using weights or stretchy bands. As yet these have not been included in any national nutrient guidelines. <h2>But what about in midlife?</h2> So, part of a push for higher protein in midlife might be due to wanting to prevent age-related muscle loss. And it might also be part of a common desire to prevent weight gain that may come with <a href="https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R">hormonal changes</a>. There have been relatively few studies specifically looking at protein intake in middle-aged women. One large 2017 observational study (where researchers look for patterns in a population sample) of over 85,000 middle-aged nurses found higher intake of vegetable protein – but not animal protein or total protein – was linked to a <a href="https://academic.oup.com/aje/article/187/2/270/3886033">lower incidence of early menopause</a>. In the same group of women another study found higher intake of vegetable protein was linked to a <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12972">lower risk of frailty</a> (meaning a lower risk of falls, disability, hospitalisation and death). Higher intake of animal protein was linked to higher risk of frailty, but total intake of protein had no impact. Another <a href="https://journals.lww.com/menopausejournal/abstract/2017/05000/skeletal_muscle_mass_is_associated_with_higher.9.aspx">smaller observational study</a> of 103 postmenopausal women found higher lean muscle mass in middle-aged women with higher protein intake. Yet an <a href="https://journals.lww.com/menopausejournal/abstract/2021/03000/effects_of_high_protein,_low_glycemic_index_diet.11.aspx">intervention study</a> (where researchers test out a specific change) showed no effect of higher protein intake on lean body mass in late post-menopasual women. <a href="https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R">Some researchers</a> are theorising that higher dietary protein intake, along with a reduction in kilojoules, could reduce weight gain in menopause. But this has not been tested in clinical trials. Increasing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/">protein intake</a>, improves satiety (feeling full), which may be responsible for reducing body weight and maintaining muscle mass. The protein intake to improve satiety in studies has been about 1.0–1.6g per kg of bodyweight per day. However such studies have not been specific to middle-aged women, but across all ages and in both men and women. <h2>What are we actually eating?</h2> If we look at what the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release">average daily intake of protein is</a>, we can see 99% of Australians under the age of 70 meet their protein requirements from food. So most adults won’t need supplements. Only 14% of men over 70 and 4% of women over 70 do not meet their estimated average protein requirements. This could be for many reasons, including a decline in overall health or an illness or injury which leads to reduced appetite, reduced ability to prepare foods for themselves and also the cost of animal sources of protein. While they may benefit from increased protein from supplements, opting for a food-first approach is preferable. As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, and eggs have vitamin A and D, some iron and omega-3 fats and dairy has calcium. <h2>So what should I do?</h2> Symptoms of <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/protein#getting-too-little-protein-protein-deficiency">protein deficiency</a> include muscle wasting, poor wound healing, oedema (fluid build-up) and anaemia (when blood doesn’t provide enough oxygen to cells). But the amount of protein in the average Australian diet means deficiency is rare. The <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian dietary guidelines</a> provide information on the number of serves you need from each food group to achieve a balanced diet that will meet your nutrient requirements. If you are concerned about your protein intake due to poor health, increased demand because of the sports you’re doing or because you are a vegan or vegetarian, talk to your GP or an accredited practising dietitian.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215695/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-protein-do-i-need-as-i-get-older-and-do-i-need-supplements-to-get-enough-215695">original article</a>.

Body

Best high-protein foods for your diet

Whether you eat meat, are a vegan, or a vegetarian, protein is a necessary staple in every diet. To make sure you’re getting your healthy share of protein, we outline the best foods protein-rich foods. Edamame – Edamame beans are a type of prepared soy bean which contain protein, fibre, iron, and magnesium, all in one little pod. Nuts – Nuts such as almonds or pistachios pack a high-protein content and have also been linked to good brain health. Chicken – Chicken and turkey are two of the leaner meats available. As well as being high in protein, they contain zinc and vitamin B6, which support your immune system and heart. Tuna – Tuna and other fish are great sources of protein as well as vitamins and omega 3 fatty acids, which help with healthy brain and heart function. Eggs – Not only are eggs affordable and easy to incorporate in your diet, they are extremely high in protein content and keep you feeling full for long. Tofu – For the vegos out there, or just anyone who is looking to expand their horizons beyond meat, tofu is made of soybean curds. Don’t let the look deter you, it tends to take on the flavour of whatever you cook it with and is surprisingly delicious. Image: Getty

Body

7 signs you might not be eating enough protein

<h2>You constantly feel weak and hungry</h2> Cookbook author, Terry Hope Romero noticed that her vegan diet left her unsatisfied and lacking energy throughout the day. “When you work full time and have a long commute, and you regularly work out or you have a lot of errands to run, it can be easy to fill up on processed carbs,” says Romero. “To feel full every day, especially when you’re working out to build muscle, it’s not really the best approach.” Protein takes longer to digest, which makes you feel full and energised. When Romero started consuming more protein (by adding natural protein powders like hemp protein and brown rice protein to everyday foods), she started feeling stronger and more satisfied. <h2>Your muscles look MIA</h2> It takes more than daily gym visits to look and feel strong. You need to eat enough protein to fuel your body’s tissues with the necessary amount of amino acids (protein’s small subparts). If you don’t, your body will break down your muscles to get amino acids from their fibres. One key body part to watch is the clavicle, says dietitian, Dr Jessica Bijuniak. If your collarbone is becoming especially prominent, it could be time to make sure you’re eating enough protein. <h2>You’re struggling to lose weight</h2> A high-protein, low-kilojoule diet helps people lose weight, maintain muscle mass, improve bone quality and lose ‘bad’ fat, according to 2019 study published in the Annals of Nutrition and Metabolism. Researchers put 96 older adults into two groups: a low-kilojoule, low-protein plan, or higher-protein plan. After six months, the people in the higher protein plan lost around 8 kilograms more than the low-protein eaters. They also maintained more muscle mass, had improved bone quality, and lost more ‘bad’ fat (belly fat). Eating enough protein is especially important on a diet because it helps ensure that you lose fat, not metabolism-boosting muscle, as you slim down. “High-protein foods take more work to digest, metabolise, and use, which means you burn more kilojoules processing them,” the magazine notes. “They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time.” <h2>You’re losing your hair</h2> Occasionally nutritionists will test the health of their clients’ diets by asking them to run their hands through their hair to see how much falls out with just a gentle tug. Hair is made primarily of protein; your hair needs adequate protein to grow and stay healthy. Protein deficiency can cause hair thinning or loss, according to a 2017 study in the journal Dermatology Practical and Conceptual. This means you may find yourself shedding more hair than usual. Maintain a healthy mane by eating two to three servings of protein a day. <h2>You’re always getting sick</h2> Avoiding the sniffles often requires more than just good hygiene and good sleep; good nutrition is key, too. The immune system depends on the right fuel to function correctly. Your body uses amino acids found in dietary proteins to help build immune cells like lymphocytes, according to 2016 research in Food & Function. Lymphocytes are a type of white blood cells that help fight germs; if you don’t have enough, the immune system can’t ward off bacteria or viruses as well. <h2>Your lower legs and feet swell up unexpectedly</h2> If you skimp on protein, you may find yourself prone to fluid retention around your ankles and feet. Proteins help to hold salt and water in blood vessels; without enough protein, these fluids can seep into surrounding tissues, according to Harvard Health Publishing. The bloated sensation of one’s swollen lower legs and feet – called oedema – is uncomfortable. The skin appears stretched or shiny, and if you press it for a moment, it will retain a fingerprint. <h2>Your skin gets patchy in places</h2> A protein deficiency can sometimes result in a flaky dermatitis, or irritation of the skin. You’re most likely to notice this on the back of the thighs and on the buttocks, says Dr Bihuniak. Lack of a certain protein in the skin’s protective barrier can make skin more vulnerable to allergens and other irritants. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/7-signs-you-might-not-be-eating-enough-protein" target="_blank" rel="noopener">Readers Digest</a>. Image: Shutterstock

Body

An easy and delicious way to meet your protein goal

One shopper has gone viral for claiming to find a $12 snack that’s perfect for those “drunk 2am cravings” or really, a snack at any time of the day or night. The best part? it’s available in your supermarket freezer section. Woolies have launched a ‘FroPro’ Protein Pizza that has 50% less carbs compared to its delicious counterpart. The health-conscious range of pizzas have just hit shelves and are being rolled out at Woolies stores nationwide. “New high protein pizza from Woolies,” <a href="https://www.tiktok.com/@dyldower/video/7070385220670770433?is_copy_url=1&is_from_webapp=v1">@dyldower</a> on TikTok captioned a video of the pizza’s pepperoni and ham flavour. His video on the pizza has been viewed more than 124,000 times, with plenty of shoppers excited about the “epic” new product. “They are sooo good!” one person wrote. “Is that at every Woolworths? Keen as to try it,” another said. “This will be a great option for that cheat meal where you don’t want to go too crazy,” one shopper commented. A Woolworths spokeswoman said they were pleased to see the range had already resonated with shoppers. “We’re always looking to expand our range of unique snacks and collaborations that excite customers, so we’re pleased to see the range take off on TikTok. All three major supermarkets have expanded their range in recent years to include more low-carb product options, as well as gluten or lactose-free alternatives for those with dietary restrictions. Image: TikTok

Food & Wine

Alzheimer’s marker found in the brain

A new study has linked an area of the brainstem called the locus coeruleus (LC) to several of the main features of early Alzheimer’s disease. The team of researchers concluded that the health of the LC could be used as an indicator for early Alzheimer’s. They also suggest that monitoring the changes in this area of the brain could shed light on the possible trajectory of the disease in individual patients. “Being able to detect and measure the initial site of pathology will be critical to improve early detection and identify individuals eligible for clinical trials aimed at delaying the disease process,” they write. Affecting more than 44 million people worldwide, Alzheimer’s disease is the most common form of dementia, resulting in memory loss and declining cognitive abilities. Plaques and tangles Alzheimer’s disease is characterised by an accumulation of plaques and tangles in the brain. These two structures are believed to be responsible for damaging and killing nerve cells, which results in the symptoms of Alzheimer’s. Protein plaques are deposits of a protein fragment called beta-amyloid, which build up in between nerve cells. Another protein, called tau, can build up inside cells and its fibres can twist into tangles that are neurotoxic. Researchers have previously identified the LC as an initial site where tau builds up, but it has been unclear how this relates to the progression of the disease. This new study has found that a decline in the integrity of the LC is linked to a larger amount of tau tangles, by comparing brain scans of healthy and cognitively impaired individuals. For those individuals with poorer LC health, the team found they had more severe disease symptoms and a faster decline in memory and executive functions, including poor attention, an inability to manipulate objects, and an inability to selectively concentrate on one sense. Why this matters The research could pave the way for improved diagnosis, especially for individuals under 65 who may be diagnosed with early-onset Alzheimer’s. With no current cure for Alzheimer’s, this finding could also assist healthcare professionals monitor the progression of the disease in their patients. The study was published in <a rel="noopener" href="https://www.science.org/doi/10.1126/scitranslmed.abj2511" target="_blank">Science Translational Medicine</a>. Image: Getty Images

Mind

"Bit of protein": Woman's nasty discovery in Coles' caesar salad

A shopper has reported finding an insect in her Coles salad. The woman took to the supermarket’s Facebook page to share a picture showing what appeared to be a ladybug on a piece of cheese at the bottom of the Chicken Caesar Salad Bowl. “Bit of ladybug protein in the Chicken Caesar,” she wrote on Tuesday. <iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fcoles%2Fposts%2F2701797646550900&width=500" width="500" height="594" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allow="encrypted-media"></iframe> Coles responded to the claim the following day. “We’re sorry to hear you discovered a bit of extra protein in your salad!” a spokesperson said before asking for more information on the product, including the store where it was purchased, the best before date and other batch codes. The complaint came two weeks after another customer reported <a href="https://www.oversixty.com.au/lifestyle/food-wine/woman-issues-warning-after-getting-more-than-she-bargained-for-in-her-coles-caesar-salad">finding a slug in her Coles Caesar Salad Bowl</a>. “After enjoying most of one I noticed something strange hanging off my fork... turns out it was a slug,” she wrote. “The slug had been squashed and inadvertently been mixed through the salad so not sure how much I may have eaten.” Coles said shoppers who are unhappy with the items they picked up could receive a full refund or replacement. “On our Coles branded products our promise is to provide you with high quality products to enjoy every day,” the supermarket’s website stated. “If you are not 100% satisfied, let us know and we’ll happily give you a full refund or replacement - that’s a guarantee you can count on.”

Food & Wine

“Bit of extra protein!”: Sonia Kruger makes gross cooking confession

Sonia Kruger, co-host of Today Extra, confessed on Thursday that she gives her baking a secret kick. During a debate about whether it’s okay to drink expired milk, Kruger revealed that she used flour last week despite finding evidence that it was once a nest for beetles. She chuckled: “You know when you see a few little cobwebs on it and you think, ‘Oh, its got weevils’? But I still used it!” Kruger justified her choice by saying that after further inspecting the flour, she found that the insects had moved on. However, co-host Richard Wilkins remarked that she had just revealed that she couldn’t’ stomach off dairy but was more than happy to use flour that had evidence of beetles living in it. “Oh, so you're OK with weevils!” said Richard Wilkins, to which Sonia jokingly replied: 'It's got extra protein!' <blockquote class="twitter-tweet" data-lang="en"> Do you drink expired milk if it passes the 'smell test'? <a href="https://twitter.com/hashtag/9Today?src=hash&ref_src=twsrc%5Etfw">#9Today</a> <a href="https://t.co/Iuww8WY2x9">pic.twitter.com/Iuww8WY2x9</a> — The Today Show (@TheTodayShow) <a href="https://twitter.com/TheTodayShow/status/1171942487461519360?ref_src=twsrc%5Etfw">September 12, 2019</a></blockquote> The mother who started the debate admitted that she gave her children full cream milk that was two days past its use-by date. She insists it’s “perfectly fine”. Her opinion divided milk lovers, with some saying they rigorously follow the use-by date whereas others admitted they just see whether or not the milk pasts the “sniff test”.

Food & Wine

On-the-go protein bars

With peanut butter and papaya cream, these bars are as rich and delicious as they are nutritious. BASE Ingredients: <ul> <li>1 1/2 cups rolled oats, blended into a flour</li> <li>1/2 cup vegan protein powder </li> <li>1/2 cup hemp seeds/hearts </li> <li>1/4 tsp salt</li> <li>1/2 cup natural peanut butter</li> <li>1/4 cup pure maple syrup</li> <li>1/4 cup coconut oil, softened or melted</li> <li>1 tsp vanilla extract</li> </ul> Method: <ol> <li>Add everything to a mixing bowl and combine well. Turn dough into a lined can tin or a silicone mould. Set aside.</li> </ol> TOPPING Ingredients: <ul> <li>1 cup raw cashews, soaked in water 4 hours then drained</li> <li>1/2 Ruby Rise Red Papaya, flesh only (discard the seeds and skin)</li> <li>1/4 cup lemon juice</li> <li>1/4 cup coconut oil</li> <li>2 Tbsp cacao butter</li> <li>Optional- 5 drops grapefruit essential oil</li> </ul> Method: <ol> <li>Add coconut oil and cacao butter to a heat proof bowl. Set over a pot of gently simmering water and allow to melt. Once liquid, remove from heat and set aside to cool for 5 minutes.</li> <li>Add all ingredients to a high-speed blender. Blitz until very smooth. Pour this over the base and set in the freezer for a few hours.</li> </ol> To finish, remove bars from freezer and cake tin. Allow to defrost a little before cutting into serving sizes. Store in an air tight container in the fridge or freezer. Recipe by Jade Woodd – Panaceas Pantry.

Food & Wine

7 signs you’re protein deficient

Whether you’re a vegetarian or an avid meat eater, protein is essential for your health. Composed of amino acids, protein is necessary for building and maintaining muscle mass, which is important whether you’re a gym junkie or a couch potato. If you’ve noticed any of the following signs, it may be time to pop more protein on your plate. <ol start="1"> <li>You’re craving food – if you find yourself desperate for a snack between breakfast, lunch and dinner, you may be eating too many carbs and sugars and not enough protein, which is essential for balancing blood sugar levels.</li> <li>You have pain in your muscles and joints – noticed you’re a bit weaker these days? Your muscles may be breaking down or joints releasing fluids to supplement the protein you’re not eating.</li> <li>You take ages to recover from injuries – protein is highly important to rebuild and mend damaged cells and tissue, so if you’re not eating enough, you may find your body takes longer to heal.</li> <li>You have weak hair, skin and nails – thinning hair, dry, cracked skin and weak, dented-looking nails are often the first signs of protein deficiency.</li> <li>You’re retaining lots of fluid – edema (fluid retention) can occur when you don’t eat enough protein, as it is responsible for preventing the accumulation of fluid in tissues, especially in the ankles and feet.</li> <li>You’re always sick – your immune cells are made from proteins, so if you’ve noticed you’re constantly sick, your immunity may have been compromised thanks to a lack of protein.</li> <li>Your mind is foggy – getting too many of your kilojoules from carbs can cause massive fluctuations in blood sugar, impeding your ability to focus. Protein helps restore the balance of blood sugar levels and removes that foggy feeling.</li> </ol> So, how much protein should you actually be eating? The recommended dietary requirement for men between 51 and 70 is 64 grams and 81 grams after the age of 70. For women, it’s 46 grams between the ages of 51 and 70 and 57 grams beyond 70. This means around 2 and a half to 3 serves of protein each day, which can come from lean meat, poultry and fish, dairy, seeds and nuts, beans and legumes, or soy products such as tofu. How do you incorporate enough protein into your diet? Tell us your tips in the comments below. Related links: <a href="/health/mind/2016/06/alzheimers-first-warning-sign/">The first warning sign of Alzheimer’s might surprise you</a> <a href="/news/news/2016/05/healthy-foods-that-are-bad-for-you/">8 “healthy” foods that are anything but</a> <a href="/news/news/2016/05/your-brain-when-you-quit-sugar/">What happens to your brain when you quit sugar</a>

Body

This common protein could be responsible for your digestive issues

Gluten has gotten a bad rap in recent years, with many – including those who haven’t been clinically tested – blaming it for all their digestive issues. However, according to author of <a rel="noopener" href="http://t.dgm-au.com/c/93981/71095/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fthe-plant-paradox-steven-r-gundry%2Fprod9780062427137.html" target="_blank">The Plant Paradox</a>, heart surgeon and cardiologist Dr Steven R. Gundry, a different protein may be responsible – lectins. According to Dr Gundry, plants produce lectins as a way of defending themselves – “not all plants want to be eaten,” he tells <a rel="noopener" href="https://www.wellandgood.com/good-food/what-are-lectins-digestion-issues/slide/2/" target="_blank">Well+Good</a> – thus making the consumer sick and in willing to eat that plant again. Lectins are found in many foods, but particularly legumes and grains, which if consumed frequently and in large amounts <a rel="noopener" href="http://www.ncbi.nlm.nih.gov/pubmed/25599185" target="_blank">can damage </a>the lining of the digestive system. He argues a lectin-rich diet can also cause <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/" target="_blank">inflammation</a>, potentially leading to heart disease, dementia, Parkinson’s and arthritis. As a result, Dr Gundry has observed some drastic improvements in his patients’ conditions. “I’ve had a number of patients who were scheduled for a knee or hip operation and after they stopped eating lectins, they cancelled their surgery.” Strictly speaking, gluten is in fact a type of lectin. However, because lectins are found in more foods than those which contain gluten alone, many people who believe themselves to be sensitive to gluten may be letting trigger foods slip through the cracks. However, lectins aren’t necessarily the enemy. They’re known to benefit the immune system, namely as a mediator in the first-line defence against invading bacteria. A recent study also found that c-type lectins promote bone growth and may lead to new treatments for those suffering age-related bone disorders. Plus, most of the lectin-containing foods we eat don’t contain much, and those that do are generally prepared in a way that minimises or neutralises them completely. <a rel="noopener" href="http://www.ncbi.nlm.nih.gov/pubmed/7407532" target="_blank">Boiling</a>, <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/11474896" target="_blank">soaking</a> and <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/24915317" target="_blank">fermenting</a> grains and legumes will almost entirely eliminate lectin activity, making them perfectly safe to eat. So, if an exciting new diet tells you to avoid lectins, strongly consider both the positives and negatives of doing so, and always chat to your doctor before taking on any elimination diets.

Body

High protein foods to promote healthy ageing

<a href="https://www.isowhey.com.au/" target="_blank">IsoWhey</a> 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, <a href="https://www.isowhey.com.au/products/nutrition-55" target="_blank">IsoWhey Advanced 55+</a> 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. Related links: <a href="/health/body/2016/09/foods-that-relieve-pain-naturally/">5 foods that relieve pain naturally</a> <a href="/health/body/2016/08/why-you-should-always-eat-skin-on-fruit-and-veggies/">Why you should always eat skin on fruit and veggies</a> <a href="/health/body/2016/07/pomegranate-could-slow-ageing/">This fruit could help slow down ageing</a>

Body

Pineapple and almond protein icy-pole

Are you craving some ice-cream but on a health kick? Courtesy of chef and nutritionist Zoe Bingley-Pullin from Good Chef Bad Chef, here’s a healthy icy-pole you won’t feel guilty about gobbling down. Ingredients: <ul> <li>1 cup Vitasoy Almond Milk</li> <li>1 tbsp crushed almonds</li> <li>1 tbsp crushed seed mix (pepitas, sunflower and chia seeds)</li> <li>1-2 tbsp honey (optional)</li> <li>1 tbsp shredded coconut</li> <li>1 cup pineapple, diced (or fruit of choice)</li> <li>1 banana, diced</li> </ul> Method: 1. Combine all ingredients into a food processor/blender and blend until smooth 2. Pour mixture into ice-block moulds and freeze for 4-6 hours until firm Courtesy of Vitasoy ambassador, Zoe Bingley-Pullin Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, head to the <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">abcshop.com.au</a> to order your copy now. Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/01/lemon-blueberry-muffins/">Lemon blueberry muffins</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/01/apple-and-cinnamon-mug-cake/">5-minute apple and cinnamon mug cake</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/12/apple-and-blueberry-yogurt-bars/">Apple and blueberry yogurt bars</a>

Food & Wine

Best high-protein foods for your diet

Whether you eat meat, are a vegan, or a vegetarian, protein is a necessary staple in every diet. To make sure you’re getting your healthy share of protein, we outline the best foods protein-rich foods.Edamame – Edamame beans are a type of prepared soy bean which contain protein, fibre, iron, and magnesium, all in one little pod.Nuts – Nuts such as almonds or pistachios pack a high-protein content and have also been linked to good brain health.Chicken – Chicken and turkey are two of the leaner meats available. As well as being high in protein, they contain zinc and vitamin B6, which support your immune system and heart.Tuna – Tuna and other fish are great sources of protein as well as vitamins and omega 3 fatty acids, which help with healthy brain and heart function.Eggs – Not only are eggs affordable and easy to incorporate in your diet, they are extremely high in protein content and keep you feeling full for long.Tofu – For the vegos out there, or just anyone who is looking to expand their horizons beyond meat, tofu is made of soybean curds. Don’t let the look deter you, it tends to take on the flavour of whatever you cook it with and is surprisingly delicious.Related links:<a href="/health/wellbeing/2015/08/weight-loss-tips/">15 helpful weight loss facts</a><a href="/health/wellbeing/2015/08/best-nuts-to-include-in-diet/">The best nuts to include in your diet</a><a href="/health/wellbeing/2015/08/cures-from-the-kitchen-cupboard/">8 kitchen cupboard cures for common ailments</a>

Body

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How much protein do I need as I get older? And do I need supplements to get enough?

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This common protein could be responsible for your digestive issues

High protein foods to promote healthy ageing

Pineapple and almond protein icy-pole

Best high-protein foods for your diet

Our Partners

News

Shop

Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

Games

Information

Keep up to date

Search

How much protein do I need as I get older? And do I need supplements to get enough?

Best high-protein foods for your diet

7 signs you might not be eating enough protein

An easy and delicious way to meet your protein goal

Alzheimer’s marker found in the brain

"Bit of protein": Woman's nasty discovery in Coles' caesar salad

“Bit of extra protein!”: Sonia Kruger makes gross cooking confession

On-the-go protein bars

7 signs you’re protein deficient

This common protein could be responsible for your digestive issues

High protein foods to promote healthy ageing

Pineapple and almond protein icy-pole

Best high-protein foods for your diet

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