PROTEIN Are you getting enough? The University of Georgia Cooperative Extension

What is protein Computer Models of Different Proteins

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.

Changes in Appetite As 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 surgery use 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 Needs Body weightGrams of protein per day – – – – – – – 97

Food itemAmountGrams of protein Chicken 3 oz25 Beef 3 oz22 Fish 3 oz19 Egg 1 large6 Milk 8 fl oz8 Cheese 1 oz6 – 8 Yogurt 1 cup8 – 11 Beans ½ cup6 – 8 Nuts ¼ cup5 – 10 Pasta 1 cup7 Rice ¾ cup3 Bread 1 slice3 – 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