Protein
n clinic I do a diet recall with each of my patients to help me see where they are. So many people, especially women, are not getting enough protein in a day. I often start here when making adjustments. If someone is starting at 20gm a protein a day, I start the increase slowly at each meal to get to goal.
We can get pretty specific on protein needs, but often aiming for 30gm of protein a meal is a great goal!
Protein is crucial for muscle maintenance As we age, we lose muscle. Muscle is one of the most protective pieces to health. Sarcopenia is defined as age-related muscle loss and can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person.
The protein recommendations are just a small list of some options. I highly recommend tracking protein intake for a few days to see where you are. There are many foods that have smaller amounts of protein that add up!
It’s also important for blood sugar control to always pair your carbs with protein!
My favorite tool to track lean body mass, but doesn’t break the bank is the Renpho scale you can grab on Amazon. It’s fairly accurate I’ve found.
