However, considering the way of getting protein is important. For instance, the fat in fried chicken can cancel the benefits of protein. According to some studies, seniors women should get at least 45 grams of protein and senior men should get 60 grams of protein each day. Portland senior home care professionals share the list if a few healthy, protein-rich foods seniors should eat.
In addition to being high in omega-3 fatty acids, fish are an excellent source of protein. Eating fish regularly can minimize inflammation, boost joint health, promote cognitive function, and enhance cardiovascular health.
Chicken is low in calories and high in protein, which makes it a perfect choice for seniors. In 100 grams of chicken, there is about 31 grams of protein. Chicken is also known to have an ideal protein to fat ratio. Nearly 80 percent of calories in chicken are present due to protein, and only 20 percent of them consists of fat. Seniors should eat lean cuts of chicken as they have the minimum fat content.
Quinoa, Soy, and Chia
Animal protein consists of essential amino acids, necessary for muscle health. Though protein sources like yogurt and cheese offer some essential amino acids, they don’t have all of them. Chia, quinoa, and soy contain all the essential amino acids your loved one’s muscles need to stay healthy and strong. In fact, these versatile foods can be added to merely any meal. for example, you can serve quinoa with breakfast and add soy to a stir-fry.
Beans are known to be a great source of protein for seniors with limited chewing abilities. Red beans, kidney beans, and black beans are loaded with protein. You can add beans to soups or serve as a side dish.
Low-Fat Milk and Other Dairy Products
Many dairy items are rich in protein. For instance, 8-ounce of low-fat milk provides about 8 grams of protein. Eating low-fat yogurt is also a good way for seniors to enhance their protein intake. One serving of yogurt can contain approximately 12 grams of protein. You can also serve your loved one dishes like soups and casseroles with low-fat dry milk to add protein. Since dairy products are rich in calcium, enhancing bone health is an added benefit.
Seniors may need assistance with preparing and eating healthy meals as well as making other healthy lifestyle choices. If your aging loved one needs help maintaining healthy habits and accomplishing daily activities, consider getting professional at-home respite care. Portland families should opt for a reliable senior care provider in their area to allow their loved ones age in the comfort of home with family and cherished memories.