Posts
Unfortunately, many older adults aren't meeting their daily protein needs. A study published in the Journal of Nutrition, Health & Aging that looked at the diets of nearly 12,000 individuals ages 51 and older found that approximately 46% didn't meet daily protein recommendations. Lower protein intake makes it more challenging to build muscle mass.
While consuming enough protein to support muscle gains is important for overall health, too much protein can also lead to health issues. Consuming very high amounts of protein per day - anything over 0.907 grams per pound; or about 150 grams per day for a 165-pound person - can be harmful. More than that can cause dehydration or aggravate kidney problems for individuals with pre-existing kidney conditions such as chronic kidney disease or a history of kidney stones.
A wide variety of foods, both plant- and meat-based, are high in protein. These include beans, peas, and lentils; nuts and seeds; lean meats; fish; dairy products; and soy products. Incorporating more of these foods into your diet is the easiest way to up your protein intake.
In addition to eating high-protein food sources, when you consume protein is also important. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.
*******************
the Mediterranean-style diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts, and whole grains. It contains moderate amounts of yogurt, cheese, poultry, and fish. Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean-style diet is linked to a lower risk of heart disease, diabetes, depression, and some forms of cancer.
https://www.health.harvard.edu/topics/diet-and-weight-loss#diet-weight-loss0
No comments:
Post a Comment