Protein Sources for Seniors

Donna_cps3

Is there a list of protein based foods? I am interested in getting more protein from non meat sources with limited fat. Also a senior and over 75.

Wiedźmin

I have several books by vegan bodybuilders also their websites will list vegan high protein foods. Plants have all the protein you need.

Are you vegan or vegetarian ? you know you need good fats like in avocados.

Donna_cps3

No I am not a vegan, but need to find more non meat sources of protein. Thanks.

Donna_cps3

I love guacamole.

Wiedźmin

I asked coz vegans tend to see amino acids in all plants. Tofu is a great meat replacement, health food stores where I live (Canada) have a marinated tofu that is made to be much like chicken.

Susan_RD_101

This is a great resource for seniors!

https://thegeriatricdietitian.com/vegan-protein-sources-chart/

Wiedźmin

A tempeh method I like . . .

https://gamechangersmovie.com/recipes/tempeh-bacon/

I usually buy ready marinated tempeh, great on salads.

Flattlander

Leafy green veggies have 50 percent of their calories from protein. For example 10 ounces of broccoli contains over 10 grams of protein. 10 ounces of spinach has 8 grams of protein. One cup of beans has 15 grams of protein. It is healthy to eat lots of vegetables and they do contain a fair amount of protein, especially the leafy greens. Also all whole plant foods have all the essential amino acids.

Donna_cps3

Thank you, That is very helpful.

Susan_RD_101

Just wanted to add to the protein discussion...

Protein from soy and gluten is absorbed on par with animal protein. The absorption of legumes is around 80-90% and remaining plant foods are digested at a rate of 50-60%.

This means that if you're eating plant based, it's important to include soy/seitan/legumes to obtain adequate protein. And pay attention to lysine! If you meet intake for the amino acid lysine your protein needs are on point!

Donna_cps3

Thanks. Do you know of a link that provides examples of those foods mentioned?

comanchesue

I'm 67 and have started drinking Boost Max for Women to get in enough protein. It's tasty, low in sugar and is chock full of vitamins as well. It's a good option for us older folks

Susan_RD_101

@Donna_cps3

They are actually from my RD notes but they came from the Dietary Reference Intakes.