Did you know that malnutrition is a common problem in older adults? Many people associate malnutrition as something underweight people experience, but people who are overweight or at a healthy weight are also at risk of malnutrition. One of the nutrients people don’t get enough of is protein.
Protein helps with muscle strength. It’s believed to be one of the best ways to avoid frailty as you age. Yet, 48.4% of women between the ages of 61 and 70 don’t get enough protein. For women over the age of 70, 50.3% don’t get enough protein. Is your mom eating enough? Here are a few things to consider about protein intake, and how companion care at home can support healthy nutrition for your senior.
How Much Should She Consume?
While current recommendations are that adults eat 0.8 grams of protein per day per kilogram of weight, experts believe older adults should increase that to 1.0 to 1.2 grams. One pound is equal to about 0.45 kilograms. If your mom weighs 150 pounds, she weighs about 68 kilograms. She’d need around 68 grams of protein each day.
What does this mean? One cup of unsweetened whole milk yogurt has about 8.5 grams of protein. A three-ounce chicken breast has about 26 grams of protein. A half-cup of tofu has 10 grams. One cup of cooked lentils has 18 grams of protein. A boiled egg has 6 grams. Use an online counter to track her eating habits to find gaps.
How Do You Increase It?
In addition to protein, your mom also needs to get plenty of fiber from whole grains and legumes, vitamins and minerals from fruits and vegetables, and dairy for calcium and vitamin D.
This can be difficult to achieve when you’re not used to meal planning. Your mom should aim to make every meal one that contains protein, fruits and vegetables, dairy, and fiber. If she’s not one for breakfast, she could start having a smoothie made with berries, bananas, protein powder, milk, yogurt, spinach or kale, and cauliflower.
While your mom wants her cheese omelet for lunch, which is a great source of protein, serve it with a cup of gazpacho to fill her up more and provide the vegetables she needs. Some whole-grain croutons provide some fiber, too.
Would It Help to Have Others Help Her?
Is your mom in need of help with meal planning and cooking chores? It may be time for her family members to stop by and prepare meals for her. If you don’t live close enough, companion care at home is a great solution.
If your mom finds it hard to plan and prepare protein-rich meals, talk to a companion care at home specialist. A caregiver can cook meals for your mom after discussing what she likes to eat. Arrange companion care at home services including grocery shopping assistance, meal preparation, and kitchen clean-up.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6507527/
If you or an aging loved one are considering companion care at home in Manteo, NC, please contact the caring staff at East Carolina Home Care today. Call (252) 335-1409.
Providing quality home care for seniors and families in and around Canton, Edenton, Ahoskie, South Mills, Moyock, Windsor, Plymouth, Manteo, Kill Devil Hills and Elizabeth City in North Carolina.
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