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Senior Health and Wellness - Get More Protein In Your Diet The Easy Way

Apr 30, 2018 by Larry Morgan

Whatever your health goal is, many seniors do not get enough protein into their diets each day. This deficiency over time can lead to frailty, weight problems, and fatigue.

Eating enough protein can help to energize you, make your muscles and bones stronger, and did you know that it can even help your skin tone?

Sneak in These Veggies

Did you know that many veggies actually have a lot of protein in them? Plus, getting more vegetables into your diet will give you other nutrients an older body really needs too, such as certain vitamins, iron, and fiber!

Some surprising, protein-packed veggies are:

  • Spinach
  • Broccoli
  • Peas
  • Kale
  • Mushrooms
  • Artichokes

More obvious non-meat forms of protein include beans and nuts, which can also be incorporated into your meals for more protein and other key nutrients to a healthy body.

Seafood for Supper

If you’re a seafood lover, you’re in luck! These foods are packed with protein, and you can pick which kinds you want depending on your dietary needs.

For example, if you’re looking for low-fat options, try:

  • Tilapia
  • Haddock
  • Cod
  • Crab
  • Lobster
  • Shrimp
  • Tuna
  • Scallops

Fatty fish, on the other hand, offer many benefits. They’re full of omega-3 fatty acids, which help heart health in a variety of ways. Examples of these fish are:

  • Salmon
  • Herring
  • Sardines

Poultry is an Easy Add-In

It’s safe to assume that most people don’t mind poultry – in fact, most Americans eat some form of poultry daily.

It’s important to remember, though, that the cuts of meat and how you prepare them make or break how healthy they are.

Breading and frying dark pieces of chicken (with the skin on, making it worse) packs on the calories and fat. Grilling chicken breast, on the other hand, packs a protein punch without the unwanted additives.

Ground turkey is also a great substitute for ground beef in recipes. Try adding that to your next pot of chili or sloppy joes.

Eggs – Though, Stick to Whites

Eggs are an excellent source of protein, but be mindful of the yolks. They’re packed with cholesterol, which increases your risk for heart disease.

The egg whites, however, have no limits! You can eat as many as you want with very little fat, and lots of protein.

Shakes and Bars

If you find yourself not having the appetite to add more protein into your daily meals, try drinking a supplemental protein shake or snacking on a protein bar between lunch and dinner. This is an easy and yummy way to get protein (and other nutrients) in, without the fuss.

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