It’s recommended that 10 to 35 percent of the diet comes from protein. Yet, around 40 percent of U.S. adults fail to consume the recommended amounts. Protein is essential for muscle growth and strength. If your parents aren’t eating enough, it can affect balance, strength, and stamina.
How do you know if your parents are eating enough? The recommendation for the elderly is around 1.0 to 1.2 grams per kilogram (2.2 pounds) of body weight. If either of your parents has kidney disease, they must talk to their diet about the healthy amount of protein to consume.
The Benefits to Protein
In addition to helping with muscle maintenance and repair, protein helps with wound healing. It can help your mom or dad recovery more quickly following a surgery or injury.
Protein helps with bone health. If your mom or dad eats the right amount of protein, it can lower the risk of osteoporosis. Sarcopenia, a health issue caused by loss of muscle mass, is also less likely to occur when the diet contains enough protein.
There’s one more benefit. People who eat a diet with the right amount of protein often have improved cardiovascular function.
The Best Sources of Protein
With all of the benefits, what types of protein should you be making sure your parents buy? Start with lean meats like chicken breast or turkey breast. They should have no more than 10 grams of fat per serving and no more than 4 ½ grams of saturated fat. One serving is defined as 3 ½ ounces.
Fish is even better. While you need to keep mercury levels in mind, it’s okay to eat a few servings per week. Look for fish like cod, monkfish, pollock, salmon, and tuna. Again, a serving size is 3 ½ ounces.
A large egg has 6 grams of protein. That’s an easy way to get protein each morning. Make some toast and chop up an egg. Sprinkle it with fresh herbs and black pepper for a quick breakfast.
Low-fat dairy items like yogurt, cheese, and cottage cheese are also good sources of protein. Cottage cheese can have upwards of 30 grams of protein per one-cup serving. Turn it into a meal by adding raw vegetables, seeds, and nuts.
Enjoy dried or low-sodium canned beans. They’re versatile and contain a lot of fiber, too. If your parents enjoy tofu (soybean curd), that’s another excellent source of protein. You can use tofu in many culinary dishes, including desserts.
Talk to your parents about having someone to help them with their diet. Home care aides can cook meals for them and make sure they’re getting many high-protein meals and snacks. Call a home care agency to make arrangements.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
https://www.sciencedirect.com/science/article/pii/S1525861013003265
If you or an aging loved-one is considering home care in Stockton, CA, please contact the caring staff at Provident Care Home Care today at (209) 578-1210.
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