Pumping Protein
If you are 65 or older, your daily protein target (in grams) should be about half (or 50%) of your weight. So if you weigh 140 pounds, you should be eating 70 grams a day of protein. Many seniors do not realize that they need more protein per pound of body weight than younger adults do. If you are under 65, you should be eating 45 grams a day of protein if you weigh 125 pounds, 55 grams a day if you weigh 150 pounds, and 73 grams a day if you weigh 200 pounds. This is approximately 40% of your weight in pounds for this age group.
The presence of certain health issues such as diabetes, hypoglycemia, kidney disease, Parkinson’s disease, and traumas that require accelerated healing may change these numbers for individuals. See a registered dietitian for assistance. Certainly picking the lowest saturated fat protein is good for all of us, regardless of our age.
Here are some foods that supply a good amount of protein....or in some cases, less than you might think.
| FOOD (3 oz cooked unless noted) | PROTEIN (grams) |
| Beef, turkey, chicken, pork, trimmed | 25 |
| Fish and shellfish | 20 |
| Ground beef | 22 |
| Sliced turkey or ham | 10 |
| Hot dog (2) | 7 |
| Morningstar Farms Grillers (1) | 17 |
| Soy nuts (1/4 cup) | 17 |
| Boca Burgers Original (1) | 13 |
| Edamame, shelled (1/2 cup) | 10 |
| Beans, peas, lentils (1/2 cup cooked) | 8 |
| Tofu (3 oz) | 7 |
| Gardenburger Original (1) | 5 |
| Cottage Cheese (1/2 cup) | 14 |
| Milk (1 cup) | 8 |
| Yogurt (6 oz) | 8 |
| Cheese (1 oz or 1/4 cup shredded) | 7 |
| Silk Soymilk (1 cup) | 7 |
| Egg (1) or Egg Substitute (1/4 cup) | 6 |
| Ice Cream or Frozen Yogurt (1/2 cup) | 3 |
| Pudding (1/2 cup) | 3 |
| Cream Cheese or Laughing Cow Cheese Spread (2 tbs) | 2 |
| Kashi Go Lean Cereal (1 cup) | 13 |
| Bread, whole wheat (2 slices) | 11 |
| South Beach Living High Protein Cereal Bar (1) | 10 |
| Pasta, whole wheat (1 cup cooked) | 8 |
| Peanut Butter (2 tbs) | 8 |
| Bread, white (2 slices) | 7 |
| Oatmeal (1 cup cooked) | 6 |
| Nuts (1/4 cup) | 6 |
| Green Peas (1/2 cup cooked) | 4 |
| Cheerios (1 cup) | 3 |
| Corn flakes (1 cup) | 2 |
| Hummus (2 tbs) | 2 |
Sources: U.S. Dept. of Agriculture and company information.