By Rodney Cole, Executive Chef, Parkland Clayton Park
Did you know that, as we age, our body’s requirements for nutrients change? The amount of protein we need to preserve our muscle mass and strength increases as we age. Older adults benefit from a diet that includes extra protein both in meals and snacks. So how can you add more protein? There are many simple solutions available in your own kitchen.
Research indicates that older adults require roughly 50% more protein than a younger adult to maintain our quality of life. In addition to preserving our muscles, having sufficient protein also helps to increase the body’s immune functions and reduce recovery time from illness.
Recommendations for how much protein is enough varies based on research but current studies suggest that, once we pass age 65, we should take in about 1g to 1.2 g of protein for each kilogram of body weight. Even if you make small changes in your diet for more protein, you will see benefits.
There are many sources for protein: meat and fish, eggs, dairy products, seeds, and nuts as well as legumes like beans and lentils. Focus on lean meat sources and our lovely Nova Scotian seafood. Try something different like adding more lentils, chickpeas and beans to your diet which are affordable and easy to use. The best meals are simple, quick, and delicious! This recipe for scrambled eggs is great for any meal or snack time. It also is a great source of protein. Enjoy!
Scrambled Eggs with Cheese on Toast Ingredients:
• 2 eggs
• ¼ cup cheddar cheese, grated (or Monterey Jack)
• ½ tsp margarine or butter
• sprinkle of ground black pepper
• 1 slice whole grain bread (toasted)
1. Place your frying pan on medium heat and add the butter or margarine
2. Mix the eggs in a bowl and grate the cheese
3. Add the eggs to the frying pan and lightly move them around to keep them fluffy
4. Once mostly cooked, sprinkle the cheese on top
5. Continue to stir and mix the eggs. Cooking will take 2-3 minutes
6. Toast the bread then place it unbuttered on a plate with eggs on top
7. Sprinkle with a pinch of pepper and enjoy!
• Look in your fridge for items to mix in which add variety, fibre and vitamins like chopped veggies
• Sprinkle some diced tomatoes on top
• Increase the protein by mixing in cubed ham or turkey
• Make cooking easier by buying grated cheese. You will be able to sprinkle it on many items for extra protein
Serves 1. 327 calories. Fat 21 g (saturated fat 9g, trans fat 1g), Cholesterol 357mg, Sodium 250 mg, Potassium 219 mg, Carbohydrates 13g, Fiber 2g, Sugar 2g, Protein 22g
Photo by Kamaji Ogino: https://www.pexels.com/photo/crop-person-cooking-scrambled-eggs-5093998/