protein are you getting enough? the university of georgia cooperative extension
TRANSCRIPT
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