Eating well as we age can be challenging. As appetites change, food choices often include more sugary and sweet processed foods. Make eating healthy choices a first priority. The “extra” choices are not nutrient dense making it difficult to meet our nutritional needs as we grow older.

It is common to lose muscle (sarcopenia) and strength as we age. This muscle loss is a major cause of weakness, fractures and poor health with age. Not eating enough protein compounds the loss of muscle.

Protein requirements are 45-60 grams daily which are easily achieved: 1 cup of milk = 8 grams, 1 egg = 7 grams, 1/2 cup cottage cheese = 13 grams, 3 ounces of fish, meat or poultry = 21 grams, 1 ounce of nuts = 6 grams.

Eat protein with every meal and snack. Eat more dried beans. Snack on cheese or nuts. Replace cereal with eggs. Choose Greek yogurt. Eat peanut butter, jerky, edamame (soybeans) and canned fish.

Lentil Soup
2 tbsp olive oil
1 cup onions, finely chopped
1/2 cup carrots, chopped
1/2 cup celery, finely chopped
2 tsp salt
1 lb lentils, picked and rinsed
1 cup tomatoes, peeled and chopped
2 qts chicken or vegetable broth
1/2 tsp each coriander and cumin, ground

Heat olive oil over medium heat in a 6-quart pot. Add onions, carrots, celery and salt, cooking until onions are translucent (6‒7 minutes). Add remaining ingredients, increasing the heat to high and bringing just to a boil. Reduce heat to low, cover and simmer until lentils are tender (25‒40 minutes). Serve with a splash of lemon juice. (A 1-cup serving has 8 grams of protein.)

Do you have nutrition questions for Deb? Send an email to nsn.nutritionnuggets@gmail.com.

Eat as well as you can as often as you can!