TAPPING THE POWER OF PROTEIN

"The essential power of protein builds strength,  normalizes weight and boosts energy," says Barbara Rolls, Phd,,"  and Helen A. Guthrie, chair of nutritional Sciences at Pennsylvania State University.  But  there is one important exception, women 70 and older, may not be getting enough protein that may be partly due because the intake of food declines with age, which could harm their health. 

The question arises, How much protein should I eat?  Since protein is the main building block of our cells the  body requires, we need about 210 grams daily.  While the centers for Disease Control and Prevention and other nutritional agencies recommend that 10 to 35 percent of our calories are required for building blocks, there is some confusion that requires clarity.  There is an old adage that says, "If you are not contented where you are after many moves and changes, you will not be content wherever you are." 

For a protein example, "Multiply your  weight by 0.4 percent if you are 180 pounds, aim for at least 72 grams of protein daily.  A sandwich with three ounces of chicken, along with one cup of 1 percent milk is about 40 grams of protein.  Over age 65 multiply your weight by 0.6   percent  to reach your protein daily dose.  Vary your diet with generous amounts of green salads and other greens like kale and lettuce.