I came across some familiar weight-loss information recently in our local newspaper. In the Dr. Oz and Dr. Roizen column, the doctors recommended, among other strategies, that readers “Eat small servings of lean protein several times a day…avoids hunger panic and builds muscle.” This advice is especially important for baby boomers and seniors.
Protein and Aging
Protein is essential for health. It helps regulate many body functions and is a key component of blood and other structures. With aging, adequate protein is critical to maintain muscle and bone mass, as well as bolster the immune system. While most Americans consume more protein than they need, some seniors don’t eat adequate amounts.
Protein and Weight Loss
Protein helps control hunger by slowing down digestion. The resulting higher level of satiety (feeling of fullness) means you’re more likely to go from meal to meal without uncontrolled food cravings. And if you eat carbs (fruit, vegetables or whole-grain products) with protein, the slower digestion will even out blood sugar and insulin levels (spikes in these two components can lead to several negative health consequences).
Adequate protein, especially in folks over 50, helps maintain lean body mass, or LBM (read: muscle). If LBM goes down while you’re dieting, there’s a relative increase in the percent of body fat. This changing dynamic is a death knell for weight loss, as lean muscle burns more calories while resting than does body fat.
Examples of Protein Snacks
Strive to consume about 10 grams of protein at mid-morning and mid-afternoon to help control your appetite. The following foods provide about 7 – 10 grams of protein per serving*:
• Greek yogurt, ½ c (plain [add your own fruit], nonfat)
• Peanut or almond butter, 2 Tb with small apple or ½ banana
• Cottage cheese, ¼ – ½ c (non- or low-fat) with fruit
• String cheese, 1 stick with 5 whole-grain crackers
• Egg, hard-cooked, 1 with raw veggies and low-fat dip
• Protein bar, 1
Look for a bar that has:
—real foods such as nuts and dried fruits
—150 – 200 calories per serving
—6 – 10 grams of protein (some have two to three times that amount, unnecessary for a snack)
—3 – 5 grams of dietary fiber
—less than 3 grams of saturated fat
—less than 10 grams of sugar
( And watch for sugar alcohols such as maltitol, which can lead to bloating and diarrhea.)
*This is not additional daily protein (which would lead to extra calories). To fit these snacks into your food plan, subtract an ounce of protein at each meal. For example, eat 3 ounces of chicken for dinner, not 4.
For more information about fitness over 50, contact me for a free consultation.