Food & Drink Now in my 60s, I realize that I simply do not eat enough protein. Many seniors face this issue, and we actually need more protein than younger adults to maintain our muscle mass and strength. Experts recommend that we eat 1.2 to 2.0 grams of protein per kilogram of body weight daily. For a 150-pound person, this translates to about 75-100 grams of protein each day, which means aiming for 20 to 30 grams per meal, for three meals. It can be challenging to create enough diverse dishes that highlight protein to ensure that we meet our needs at each meal. A 2019 study found that approximately 46% of adults over 51 failed to meet current daily protein recommendations. It’s estimated that 38% of adult men and 41% of adult women consume dietary protein below even the basic Recommended Dietary Allowance (RDA). If we don’t consume enough protein, we risk several negative health consequences. One significant effect is muscle loss and weakness, known as sarcopenia. Additionally, insufficient protein can lead to lower bone mineral density and a higher risk of fractures, particularly in post-menopausal women. Our immune system may also weaken, resulting in infections, slow wound healing, increased cognitive decline and reduced antibody production. I constantly seek ways to increase my protein intake. One of my favourite high-protein recipes is chicken crust pizza! Yes, you can make pizza crust from ground chicken. The first time I tried this recipe, the crusts turned out perfectly! However, when I briefly left the kitchen, our German shepherd Oscar decided to indulge in some Italian cuisine. Since that first attempt, I have made chicken crust pizzas several times. With this simple and high-protein crust, you don’t have to limit yourself to pizza. Sometimes I enjoy layering caesar salad or cobb salad on the crust – it’s a delicious alternative to high-carbohydrate, insulin-spiking pizza dough! Let’s break down the protein in one pizza: ▶ Chicken pizza crust: 33 grams protein ▶ ½ cup parmesan: 14 grams protein ▶ 4 slices turkey or chicken bacon: 20 grams protein ▶ Tomato sauce: 1 gram protein ▶ Mushrooms: 1 gram protein ▶ 2 cups partly skimmed mozzarella cheese: 36 grams protein As we age, our nutritional needs evolve. For seniors, consuming 25-35 grams of high-quality protein per meal is crucial for optimizing muscle protein synthesis and maintaining overall health. This chicken-crusted pizza is an excellent source of protein, with 69 grams in total. That’s too much protein for one meal. To maximize the benefits of this protein-rich meal, consider dividing the pizza into two servings. Each half provides approximately 34.5 grams of protein, perfect for one dinner. by Shari McIntyre For more information on wine and food, go to Ketopaleosharimac.com Chicken Crust Pizza 46 | www.snowbirds.org
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