PROTEINAre you getting enough?

The University of Georgia Cooperative Extension

What is protein

Computer Models of Different Proteinshttp://ur.rutgers.edu/medrel/photos/art/protein-art.jpg

Protein Amino Acid

If we can make Protein, why do we need to consume it?

• The body needs amino acids to make proteins.

• There are essential and non-essential amino acids.

• To get the essential amino acids, we have to eat protein.

What happens if I don’t get enough?

• Fatigue

• Weak muscles, breakdown of muscles

• Weak immune system

• Slow wound healing

• Skin sags

• Hair and nails thin

Why should you be concerned?

• The American diet is rich in protein.- meat, eggs, dairy

• However, older adults tend to get too little protein.

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Changes in AppetiteAs we age, we tend to eat less.

• Good news – This keeps us from gaining too much weight

• Bad news – This may keep you from getting enough protein.

As you eat less, smarter food choices are more important!

Protein Needs Increase

Illness, injury, and surgeryuse up protein.

Food Sources of Protein

• Animal products - meat, poultry,

fish, eggs, dairy

• Plant products- grains, legumes (beans/peas), nuts

Protein and Aging

Protein needs most likely

increase with age.

Why do you think that might be the case?

Protein NeedsBody weight Grams of protein per day

110 45 – 63

120 49 – 68

130 53 – 74

140 57 – 80

150 62 – 86

160 66 – 91

170 70 – 97

Food item Amount Grams of protein

Chicken 3 oz 25

Beef 3 oz 22

Fish 3 oz 19

Egg 1 large 6

Milk 8 fl oz 8

Cheese 1 oz 6 – 8

Yogurt 1 cup 8 – 11

Beans ½ cup 6 – 8

Nuts ¼ cup 5 – 10

Pasta 1 cup 7

Rice ¾ cup 3

Bread 1 slice 3 – 4

Changing your diet

Many high protein foods are high in

saturated fat and cholesterol as well.

Choose low fat versions of these foods.

Lack of Appetite a Problem?

• Eat meat, poultry, and fish

• Add lower fat cheese

• Drink non-fat or low fat milk

• Try a liquid food supplement

An important note about calories

If you do not eat enough calories, the

protein you consume is used for energy instead of to

build and strengthen your

body.

Baked Bean Cake

What have I learned?

• True or False. Protein can help us fight off infection.

• True or False. Older adults need more protein than younger people.

• Are you more or less likely to consume low fat sources of protein?

– More likely - Less likely