Father’s Day arriving soon and it’s a good time to think men's health. What about their nutritional needs as they age? Focusing on nutrient dense foods, lots of fruits and vegetables works for men, as well as women. But, men’s physical make-up is different than women’s ~ more muscle, less fat. As we age, we lose this lean body mass, so “what’s a guy to do” to combat this natural aging process? How much protein do men need? The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (1). This amounts to (2, 3): 56 grams per day for the average sedentary man.
There is new evidence that focusing on good dietary protein sources increases longevity, helps build and retain muscle mass, and contributes to overall health, wellness and quality of life. By “good”, we simply mean lean cuts of meats, fish, legumes, grains, eggs, nuts and dairy products. Lean meat means selecting meat cuts with a lower % fat content and removing visible fat. Dried legumes have the benefit of being budget friendly selections, and when prepared at home you can control salt used in preparation too. The increasing market availability of “world grains”, including popular quinoa, makes it easier to try new recipes and flavors. These high protein per serving grains have found their way to salad bars, restaurant menus, store shelves and grocery ready made meal sections. Switching to fresh, locally sourced products instead of processed foods is a must for long-term health.
Greek yogurt provides twice the protein per serving of other yogurts, and makes a great substitute for sour cream or mayonnaise in recipes. Have you tried goat, almond or soy milk lately? These fluid cow's milk alternates for both cooking and consumption show their popularity as their store shelf space increases. If you choose one of these products, be sure to read the label, since almond milk only has 1 gram of protein instead of the 6 to 8 grams that cow’s, goat or soy milks have. Why not make a new smoothie recipe using your favorite milk or milk substitute?
You can find 30 different protein drinks in Flavorful Fortified Food - Recipes to Enrich Life. Simple and quick recipes to add good dietary protein into your daily life. What’s a guy to do? Well, does a Peanut Butter Banana Milkshake sound good today, or a Rich Coco-Nutty Shake? With 30 smoothie and beverage recipes, all high in protein, you have a whole month’s selection ~ what could be easier?
Contributed by Suellen M. Scarff, M.S., R.D., Board Certified Specialist in Gerontological Nutrition Suellen shares her practical nutrition suggestions on this blog and with her clients in her private practice.
There is new evidence that focusing on good dietary protein sources increases longevity, helps build and retain muscle mass, and contributes to overall health, wellness and quality of life. By “good”, we simply mean lean cuts of meats, fish, legumes, grains, eggs, nuts and dairy products. Lean meat means selecting meat cuts with a lower % fat content and removing visible fat. Dried legumes have the benefit of being budget friendly selections, and when prepared at home you can control salt used in preparation too. The increasing market availability of “world grains”, including popular quinoa, makes it easier to try new recipes and flavors. These high protein per serving grains have found their way to salad bars, restaurant menus, store shelves and grocery ready made meal sections. Switching to fresh, locally sourced products instead of processed foods is a must for long-term health.
Greek yogurt provides twice the protein per serving of other yogurts, and makes a great substitute for sour cream or mayonnaise in recipes. Have you tried goat, almond or soy milk lately? These fluid cow's milk alternates for both cooking and consumption show their popularity as their store shelf space increases. If you choose one of these products, be sure to read the label, since almond milk only has 1 gram of protein instead of the 6 to 8 grams that cow’s, goat or soy milks have. Why not make a new smoothie recipe using your favorite milk or milk substitute?
You can find 30 different protein drinks in Flavorful Fortified Food - Recipes to Enrich Life. Simple and quick recipes to add good dietary protein into your daily life. What’s a guy to do? Well, does a Peanut Butter Banana Milkshake sound good today, or a Rich Coco-Nutty Shake? With 30 smoothie and beverage recipes, all high in protein, you have a whole month’s selection ~ what could be easier?
Contributed by Suellen M. Scarff, M.S., R.D., Board Certified Specialist in Gerontological Nutrition Suellen shares her practical nutrition suggestions on this blog and with her clients in her private practice.
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