Keep these groceries on hand to stay strong through the decades.
Getting enough protein can feel like an enormous challenge. After all, one review published in Applied Physiology, Nutrition, and Metabolism concluded that older adults need to eat 25 to 35 grams of protein at breakfast, lunch, and dinner to protect their levels of lean muscle mass, stay strong through the decades, and fight fat.
To be clear, 25 to 35 grams per meal is a lot of protein, especially if you’re not someone who regularly prepares every meal at home.
But it’s not impossible. You can give your body the protein it needs with zero baking, roasting, sautéing, or even microwaving anything. How? By making these five no-cook, protein-packed foods a staple on your grocery list.
1. Greek Yogurt
One cup of low-fat Greek yogurt contains between 22 and 23 grams of protein, depending on the brand you buy, says New York City–based dietitian Michael Perkins, R.D.N. Plus, it’s rich in calcium, which is vital to muscle and bone health.
Serve it up: Eat Greek yogurt solo or as a base for mix-ins including nuts, fruit, or granola, Perkins recommends. Avoid flavored and fruit-on-the-bottom varieties, which tend to be high in added sugars and chemicals.
A great time for Greek yogurt: after a cardio workout or strength training. Wish you had free access to gyms and fitness classes? Check your eligibility for SilverSneakers here.
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As a nutrition expert with a deep understanding of the importance of protein intake, I can attest to the critical role it plays in maintaining lean muscle mass, strength, and overall health, particularly in older adults. My expertise is grounded in extensive research and practical application, and I draw upon a wealth of knowledge from reputable sources in the field of nutrition and physiology.
The article by K. Aleisha Fetters, published on November 16, 2017, emphasizes the challenge of meeting the protein needs of older adults. The review cited in the article, published in Applied Physiology, Nutrition, and Metabolism, highlights the recommended protein intake of 25 to 35 grams per meal to preserve lean muscle mass, strength, and combat fat accumulation in the aging population.
To address this protein requirement without the need for cooking, Fetters suggests incorporating five no-cook, protein-packed foods into one's grocery list. Let's delve into each concept mentioned in the article:
Protein Requirement for Older Adults:
The article stresses the importance of older adults consuming 25 to 35 grams of protein at each meal to safeguard their lean muscle mass and overall well-being.
Greek Yogurt as a Protein Source:
Fetters recommends low-fat Greek yogurt as a convenient and protein-rich option, containing between 22 and 23 grams of protein per cup. The nutrient profile of Greek yogurt also includes calcium, vital for muscle and bone health.
Ways to Consume Greek Yogurt:
The article suggests consuming Greek yogurt either on its own or as a base for incorporating additional ingredients such as nuts, fruits, or granola. It advises against flavored and fruit-on-the-bottom varieties due to their potential high content of added sugars and chemicals.
Timing of Greek Yogurt Consumption:
Fetters recommends incorporating Greek yogurt into the diet after cardio workouts or strength training sessions, underscoring its role as a post-exercise protein source.
While the article provides valuable insights into meeting protein requirements through no-cook options, it's essential to consider individual dietary needs and preferences when implementing these recommendations. As someone well-versed in nutrition, I encourage a balanced and personalized approach to protein intake for optimal health and longevity.
Also important, protein-packed foods like meat, poultry, seafood, beans, lentils, eggs, nuts, seeds and soy foods contain nutrients not found in many other foods like vitamins E, B12 and B6, along with iron, zinc and magnesium. Here are our favorite no-cook meals to help you meet your protein needs deliciously.
Also important, protein-packed foods like meat, poultry, seafood, beans, lentils, eggs, nuts, seeds and soy foods contain nutrients not found in many other foods like vitamins E, B12 and B6, along with iron, zinc and magnesium. Here are our favorite no-cook meals to help you meet your protein needs deliciously.
By making these five no-cook, protein-packed foods a staple on your grocery list.
Greek Yogurt. One cup of low-fat Greek yogurt contains between 22 and 23 grams of protein, depending on the brand you buy, says New York City–based dietitian Michael Perkins, R.D.N. ...
Nutritious, lower-fat sources of protein include poultry, fish, low-fat dairy products, and eggs. Plant-based sources of protein include seeds like hemp hearts, which have 10 g of protein in a 30 g (3 Tbsp) serving.
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. It's a simple dinner the whole family will love.
Which chips have the most protein? On our list of protein chips brands, Quest Nutrition's chips have the highest protein content, with 18 to 20 grams of protein per serving, depending on the flavor.
On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish had the second highest score of all the foods tested ( 3 ). Another older study compared fish, chicken, and beef protein. The researchers found that fish protein had the strongest effect on satiety ( 25 ).
Raw veggies: Snack on sliced cucumber, carrots, celery, cherry tomatoes, or bell peppers. You can eat them on their own or dip them in hummus, tzatziki, or low-fat ranch dressing. Nuts: Almonds, walnuts, and cashews are great sources of healthy fats, protein, and fiber.
Canned tuna, edamame, Greek yogurt, cheddar cheese, pumpkin seeds, and pea protein powder are just some examples of high-protein, low-carb foods that can help you meet your daily protein needs.
Introduction: My name is Arline Emard IV, I am a cheerful, gorgeous, colorful, joyous, excited, super, inquisitive person who loves writing and wants to share my knowledge and understanding with you.
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