Healthy You
Eating 25 grams of protein at each meal can help you stay strong and healthy. But what does that look like, exactly?
AS ANY retired athlete can tell you, physical strength naturally declines with age. But eating enough protein throughout the day can help you hold on to your strength and muscle mass, says Dr. Roger Fielding, a senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
“Accelerated loss of muscle mass, coupled with a loss of muscle strength, increases the risk for falls, fractures, mortality and functional decline, including difficulty walking, climbing stairs, getting up out of a chair,” Fielding says. Reduced muscle mass is also linked to a weaker immune system and an increased risk of diabetes and cognitive impairment.
For older adults, 25 grams per meal, from a variety of plant and animal sources, can help meet the level needed to rebuild muscle mass and counter loss of strength as the body ages. Here’s what that can look like on your table.
1 CUP GREEK YOGURT + NUTS
Plain Greek yogurt is an excellent source of protein, with about 20 grams per cup. Top with almonds, walnuts or granola to hit 25 grams.
GRILLED SALMON
A 3-ounce piece of grilled salmon has about 25 grams of protein. Enjoy with roasted potatoes and asparagus for a balanced meal.
SPAGHETTI AND MEATBALLS
One serving of spaghetti has about 8 grams of protein. Adding about four medium-size meatballs boosts this classic to 25 grams. A little Parmesan cheese adds extra protein.
THREE EGG OMELET, STUFFED
Three eggs have about 18 grams of protein. To get an omelet up to 25 grams, add feta and spinach or other protein-packed ingredients like cottage cheese, chicken or mushrooms.
TOFU STIR-FRY
One serving of tofu (¾ cup) has about 16 grams of protein. Add a cup of veggies—like broccoli, carrots and bell peppers—and enjoy with white rice (½ cup) for about 25 grams of protein.
Annika Schmidt is a research editor for AARP THE MAGAZINE.