AI Generated Image
How to Get 25 Grams of Protein Per Meal
AARP • • health
Key Points:
- Protein intake is crucial for older adults to maintain muscle mass and strength, helping to combat age-related decline and conditions like sarcopenia, which increases risks of falls, fractures, and functional decline.
- Many adults over 55 do not consume enough protein, with 28% falling below the recommended daily allowance of 0.8 grams per kilogram of body weight, which can lead to muscle weakness and other health issues.
- Experts recommend consuming at least 0.8 g/kg of protein daily, roughly 25 grams per meal from diverse plant and animal sources, to support muscle rebuilding and overall health in aging individuals.
- Sample meal plans include protein-rich options such as Greek yogurt with nuts, lentil soup, spaghetti with meatballs, three-egg omelets, chicken chili, grilled salmon, protein-packed smoothies, turkey sandwiches, and tofu stir-fries.
- Tracking protein intake is advised since symptoms of deficiency are not immediately obvious, and adequate protein supports immune function and reduces risks of diabetes and cognitive decline in older adults.
