Protein at 70 – So Many Tricks for This Old Dog

Thinking about where I was in my life journey and where I am now, makes me wonder why I waited so long. I’ve learned so much in this time and how important things like protein at 70 years old are. Aging, fitness, and proper nutrition are key! 🤷🏼‍♀️ 

Today I’d like to focus on your meals. Choosing healthy options is sometimes a daunting task.  With so many healthy choices and of course not so healthy choices, it’s not always an easy choice.  And, being our age, you get in a rut, foods you like and are comfortable and easy to make seem to be the choices we all make.  I know I had to readjust my thinking and it had to happen right away.

Protein at 70

Yesterday we spoke about fats and calories but we need to know how to measure the amount of protein and essential vitamins we’re in taking as well.  Measuring your protein needs can be a challenge unless you actually know how much your body needs to be sustained.  This site lets you input your vitals and know exactly what your body needs to keep you healthy.  Proteins are a necessary macronutrient for energy.  Just getting out of bed in the morning uses energy, sometimes more than it should, 🥱😴, but without including sufficient protein in your diet, getting up could be much harder.  Here are some great examples of good sources of proteins:

Meat/Dairy examples:

• Eggs
• Chicken breast
• Cottage cheese
• Greek yogurt
• Milk
• Lean beef
• Tuna
• Turkey breast
• Fish
• Shrimp
• Meat, fish, dairy, and eggs are excellent choices of high protein foods.

But, as with anything, even if it’s healthy, watch your calorie intake.

Plant-based choices could include:

• Buckwheat
• Hummus and pita
• Soy products (tofu, edamame beans)
• Peanut butter on bread (whole-grain slices of bread are always a healthy choice) Beans and rice Quinoa Chia seeds

Incomplete Proteins, Yet Still Healthy

Not all high protein foods are complete proteins. These incomplete proteins are not bad they just don’t supply you with all the protein your body needs. As long as you get your full amount of protein and amino acids everyday, consuming these incomplete proteins are fine.

• Almonds
• Oats
• Broccoli
• Lentils
• Ezekiel bread
• Chia seeds
• Pumpkin seeds
• Peanuts
• Brussels sprouts
• Grapefruit
• Green peas
• Avocados
• Mushrooms

Vitamins and Minerals

Now we’re on to essential vitamins and nutrients and what you need to know when planning your menu for the day or week.  Different foods provide different levels of vitamins and minerals that your body needs. As we age our needs change and we need to compensate for our ever-changing bodies.

When planning your menu, choose a variety of high protein foods as they are usually higher in general nutrition. Substitute fish a couple of times a week for that higher fat beef you’re having.  Switch to ground turkey or a combination of ground turkey and ground chicken for a tasty meatloaf.  You’re still getting your protein but you’re also getting your essential vitamins and nutrients. 

A great source for learning exactly how much of each vitamin or nutrient your body needs can be found here. There’s a wealth of information on this site and well worth your time reading it. 

You can do this, just have faith in yourself and you’ll succeed!

Remember…every day is a new day, smile and enjoy life!🌻

This article about the importance of protein at 70 is one of many written by my 71-year-old mother who began transforming her health. Her journey is real and the struggles are hard, but she pushes forward every day. Here’s the first in the series! Please enjoy.