Okay this is totally not about writing, but I came across this article. It makes sense to me and I’m going to try and meet the recommendations.
I thought I’d share it, especially for those of you over 50 years old, or maybe those who are younger who might be interested in it for their older relatives. The article is in the AARP August/September magazine, “What to Eat When You’re 70+” by Clint Carter. It says we’re not getting enough protein.
The last US government puts out a pamphlet called “Dietary Guidelines for Americans”. The last one they released was in 2015. It’s 122 pages of specific nutrition information for men and women up to the age of 50. Then they lump everyone over 50 into one group. So the guidelines are the same for a 50 year old or an 80 year old. They recommend 46 grams of protein a day for women and 56 grams a day for men.
Aging bodies lose muscle faster and digest protein different. After 40 you lose 1 percent of muscle mass per year. A 10 week study of 70 year old men doubled their intake of the recommended amount of protein. Those who took only the recommended amount lost muscle mass. Those who took double the amount added muscle around their core and increased their length strength. So they’re recommending 100 grams of protein a day. (He didn’t list the study) It sounds like a lot, but aim for 20-30 grams per meal. I’m working on it right now.
To get the daily amount he recommends cutting back on bagels and cookies and adding lean meats, fish, eggs, yogurt, milk and nuts. I tend to avoid dairy so I use almond milk and soy yogurt. And almonds are also a good snack. His example for getting your 100 grams of protein a day is this. Breakfast – 2 packets instant oatmeal, 1 Tbsp of almond butter and 2/3 skim milk – 19 g Snack – 1 cup nonfat Greek yogurt – 22g Lunch – Tuna salad on whole wheat 23g Snack ¼ cup cubed Swiss cheese 9g Dinner Spaghetti with meat sauce 26g