Even as we age, our bodies change, as do our nutritional demands. As you age, getting enough protein is even more critical, especially after the age of 30. Protein promotes maintenance of muscle mass, supports bone health, and also helps for recovery after exercise. But in this article, we have the 10 best high-protein foods for you that every adult over 30 should be eating.
1. Chicken Breast
Chicken breast is a useful and lean protein source. A 3-ounce portion has roughly 26 grams of protein in it, making it the ideal choice for individuals seeking to boost their protein intake. It’s a low-fat, low-cal food as well, which helps us maintain a healthy weight.
Personal note: Grilling or baking chicken breast with different herbal and spice arrangements pays off in making food less boring.
2. Greek Yogurt
Greek yogurt is tasty and proteinaceous. Six ounces can deliver as much as 17 grams of protein. It is also high in probiotics, which may help with gut health. Top with a sprinkling of berries or a drizzle of honey for a healthy protein-packed snack or breakfast.
3. Eggs
Eggs are nutrition in a shell and about 6 grams of protein per large egg. They’re also high in vitamins and minerals, including vitamin D, which is increasingly important as we age. There are really no limits to what you can do with eggs.
4. Salmon
Salmon is a great source of protein, as it has about 22 grams per 3-ounce serving. It’s also high in omega-3 fatty acids, which are excellent for heart and brain health. When we are older, eating food that is good for our overall health, is important.
5.Lentils
If you are on a plant-based diet or want to include more plant proteins in your diet, lentils are a super choice. One cup of cooked lentils provides about 18 grams of protein. They also contain fiber, which helps digestion and aids in keeping a healthy weight.
6. Lean Beef
Lean beef is an excellent source of protein, a 3-ounce portion contains approximately 22 grams. It is also high in iron, vital for preventing anemia. When purchasing cuts of beef, choose the leaner ones to keep the saturated fat intake moderate.
7. Cottage Cheese
Cottage cheese is packed with protein, with around 14 grams in a half cup. Plus, it’s low in calories yet high in calcium, making it a good choice for supporting bone health as we get older.
8. Almonds
30+ Snacks: Almonds Almonds are a healthy snack for adults over the age of thirty. A quarter-cup serving contains roughly 6 grams of protein, as well as healthy fats and fiber. They are portable, and they can take the edge off hunger before meals.
9. Quinoa
Quinoa is a whole protein, as it contains all nine essential amino acids. A single cup of cooked quinoa offers roughly 8 grams of protein. It is gluten-free and high in fiber, making it suitable for those with dietary restrictions.
10. Turkey Breast
Turkey breast is another lean source of protein, much like chicken breast. A 3-ounce serving contains roughly 25 grams of protein. It has very low fat and calories, too, making it an ideal food for dieters.
Conclusion
These high-protein foods have a role to play in getting your nutrition right as you get older. Keep in mind that it’s always best to talk to your healthcare provider or a registered dietitian before changing your diet, especially if you have any health issues or concerns.
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