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Healthy meals made easy. Check out our nourishment section to learn more about preparing fresh, easy, healthy, and tasty meals.

As we age, our bodies change and that can affect how we eat and what we eat. Our tastes and
preferences can change, and so can our dietary restrictions and nutritional needs. For example, older adults generally need lower calories but may have higher nutrient needs due to changes in metabolism, loss of bone and muscle mass, medications, and less physical activity.

Regardless of your age, good nutrition throughout your life can help prevent chronic disease. The good news is that it’s never too late to make changes to support healthy aging. Even small changes can make a difference. In this article, I am focusing on protein, which is essential in preventing the loss of lean muscle mass and in fueling your energy.

Learn more about the clinical research Here.

Protein sources can also provide essential nutrients such as vitamin D, vitamin B12, calcium, and fiber, all of which are also important for healthy aging.

Meat Isn’t the Only Protein Source

It’s common knowledge that lean meats, poultry, eggs, and seafood are great protein sources. However, beans, lentils, peas, nuts, dairy products, peanut butter, whole grains such as quinoa, soy alternatives, spinach, greens, broccoli, artichokes, and avocados are also examples of good protein sources.

Protein sources can also provide other essential nutrients such as vitamin D, vitamin B12, calcium, and fiber, all of which are also important for healthy aging.

Tips for preparing healthy and tasty protein-rich foods:

  • Marinades and herbs are good options to season lean cuts of meat, poultry and seafood before baking, broiling or grilling. Try pre-packaged spice blends to experiment with different flavors.
    Gas grills are a better option than charcoal grills because charcoal emits toxic chemicals.
  • Use ground turkey or chicken as a ground beef substitute in foods such as meatloaf, meatballs, burgers, and sauces. Substitute chicken or turkey sausage for pork sausage. Seasoning is the key to adding flavor to these leaner meats.
  • Choose cheeses that pack a flavor punch like parmesan, pepper jack, sharp cheddar, feta and goat so that you get the protein benefits with fewer calories by using less cheese. Grate fresh cheese rather than buying pre-shredded. You’ll get more flavor and fewer additives.
  • Substitute Greek yogurt for butter, mayonnaise and cream cheese in baked goods and dressings. It will reduce fat and add protein. Adding Greek yogurt to your chicken marinade tenderizes the meat and keeps it juicy.
  • Choose fresh vegetables because they have more nutrients than frozen or canned. Roasting fresh vegetables with sea salt, pepper and olive oil brings out the full flavor. Leaving them a little
    crunchy preserves more nutrients.
  • When cooking fresh greens, you don’t need meat. Sauté them with olive oil and seasonings such as sea salt, black pepper, cayenne, chipotle pepper, onions, lemon juice, or garlic.
  • Lentils are a good meat substitute because they have a “meaty” texture. Try lentils in soups, sauces, and as a ground beef substitute in dishes such as tacos or burgers.

The marinade below is a recipe that my mother-in-law shared with me years ago for beef or chicken and vegetable shish kabobs. It’s a basic, flavorful marinade that is good whether or not you use skewers! In honor of her, this is Sara’s Shish Kabob Marinade. Enjoy!

Read more of my food related articles Here.  Interested in more of my recipes?  Check them out