Eat to Cheat by Ngaire Hobbins

Author:Ngaire Hobbins
Language: eng
Format: epub
Publisher: Ngaire Hobbins
Published: 2015-12-15T00:00:00+00:00

Getting enough of the right stuff

When you are well, getting the protein you need is usually as easy as building your meals around a good protein food and adding those multicoloured vegetables, grains and fruits — at least at most meals. The exact amount each person needs depends on your weight and health so it's just not possible here to give an exact guide for each individual. Not only that, but while most experts agree that the amounts younger adults are advised to eat are too low, it will be a while before they all agree on exactly what to recommend for older folks.

For those who are mostly well, an amount of around 1.2 grams of protein for every kilogram you weigh (or 0.55g per pound weight) is often suggested as the ideal level (some researchers suggest 1.5 grams per kilogram per day - 0.68g per pound). That means 60 to 80g a day, spread as evenly as possible through the whole day, will usually be enough.

But there are lots of times when you are:

recovering from illness,

heading for surgery or have just had an operation

immobilized (or have recently been) due to illness

losing weight (and therefore muscle)

exercising to boost your muscle

moving into later old age

At these times you could need 15 or 20 grams more protein each day, the equivalent of an extra

2 small chops

or 2 eggs

or about 4 slices of wholemeal bread

or 2 cups of cooked rice

or 2 cups of lentils

If that sounds an impossible feat or you are struggling to eat enough, high protein drinks or a special supplement drinks (see Chapter 8) can make life easier.

Start to boost your protein intake as soon as you possibly can after illness or surgery to help your recovery — even if you are still laid up.

Don't always expect to be able to see improvements in the mirror but remember than an adequate protein intake will certainly help you regain strength and ability, as well as supporting your body in all those other important internal functions you've read about earlier in this book.

I don't eat meat — will I get enough protein?

If you have gradually cut down on animal protein foods but are not necessarily committed to vegetarian eating, you really need to reconsider your choices as you move into your older age. As you've heard already, it's generally much easier to get enough protein from animal foods because you can get what you need from smaller amounts of food, not to mention the easy-to-access iron, zinc, selenium and vitamin B12 they supply.

If you have cut out meat but still eat dairy foods and eggs then you may need to take iron and maybe other supplements, but you shouldn't have problems getting the protein you need.

But if you have chosen to be vegetarian, then you need to be extra vigilant about the protein you eat, as well as the nutrients you need. Nuts, pulses (lentils and beans), seeds, grains and soy products such as tofu are all good options. You can also take high protein supplements made from soy, rice or other plant proteins like pea protein.

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