Are You Getting Enough Protein?

Most Americans get enough protein. However, as we age, it is a nutrient that we should be more concerned about. As we age, our body is less responsive to protein which means we need more. Loss of muscle, or sarcopenia, increases with age. Losing muscle decreases our ability to heal, leads to loss of balance, an increased fall risk, and loss of energy. Holding on to as much muscle as you can means overall healthier aging. Resistance training with weights or stretch bands is a non-negotiable especially as we get older. Just as important is getting enough protein.

The recommended amount of protein for someone under 40 years of age is 0.8 grams per kilogram of body weight. For someone 150 pounds that is 54 grams. For someone over 40 that increases to 1 gram per kilogram or 68 grams. Over 60 years of age means another increase to 1.2 grams per kilogram or 81 grams of protein for someone who is 150 pounds.

Our bodies cannot use much more than 30-35 grams per meal so we need protein throughout the day to make sure we get enough. Aim for 25-35 grams per meal (depending on your body weight). While animal protein from meat or dairy is a complete protein with all the essential amino acids, a mixture of plant and animal protein is recommended.

Grams of Protein in Common Foods

Sample Meals

• Breakfast (Total protein 28 grams)
  • 1/2 cup oatmeal (6 grams)
  • 1/2 cup Greek yogurt (10 grams)
  • 1/2 cup milk (4 grams)
  • 1 tablespoon peanut gutter (4 grams)
  • 1 slice whole grain toast (4 grams)

• Lunch (Total protein 32 grams)
  • Salad with 3 ounces of grilled chicken (26 grams)
  • 1 ounce almonds (6 grams)

• Dinner (Total protein 31 grams)
  • 1 cup quinoa (8 grams)
  • 4 ounces grilled salmon (23 grams)
  • Stir fried vegetables (0 grams)

Total protein for the day = 91 grams

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