However balanced you may perceive your diet to be, a recent U.S. News article may give you food for thought ("Older Adults: Double Your Protein Intake for Better Health," February 2015). According to the article, we're not eating enough protein: Current guidelines are not sufficient for a healthy diet — particularly if you're over the age of 50.
The University of Arkansas for Medical Sciences studied the effects of four different eating plans on the muscular health of 20 healthy adults between the ages of 52 and 75. The groups that ate double the recommended daily amount of protein were found to have increased rates of muscle protein synthesis. This is valuable for older people who naturally lose muscle mass and strength as they age.
Choosemyplate.gov offers tips on making wise choices when it comes to eating protein.
If you are adding more protein to your diet, be careful not to increase your intake of accompanying fat: Cut off all the visible fat from meats before cooking them.
Avoid frying your meat and be sure to drain fat that appears during cooking. Try to go for lean cuts, such as round steaks and roasts.
When it comes to poultry, aim for boneless, skinless breasts or cutlets. You don't need to stick to just meat and poultry: Fish is a fantastic source of protein and is often rich in omega-3 fatty acids.
How are you adjusting your diet as you age?