Last week, I addressed whether your teen is eating enough especially in area of protein. However, this applies not only to teens but anyone who is physically active, regardless of age. Older adults especially the elderly, should pay close attention to their protein and fiber intake as this can sometimes be lacking in this age group.
As mentioned, protein intake plays a crucial role in maintaining lean muscle mass. If you workout regularly, it is important to consume enough protein as it supports muscle repair and growth, helping to optimize strength and performance. In older adults, maintaining lean mass becomes even more critical, as age-related muscle loss (sarcopenia) can lead to decreased mobility, strength, and independence.
In addition to protein, fiber intake is another important factor—especially for older adults but also for individuals of all ages. Fiber supports gut health, digestion, and regularity, ensuring a healthy gut microbiome – also known as our second brain.
Of course, carbohydrates and fats have their place too. The focus should be on complex carbohydrates and healthy fats as MUFA monounsaturated fatty acids and PUFA’s polyunsaturated fatty acids – which many consist of high fiber and small amounts of protein too (nuts, seeds, avocado…) so they can be a win win.
To take some of the guessing out, below are some high protein and fiber foods. It is also beneficial if you know your Lean body mass to make the calculation easy. This of course is ballpark but a good place to start. You simply target your lean body mass in lbs (pounds) to that amount of protein. For example, if you weighed 170lbs and had 115lbs lean body mass then 115 grams of protein is where you would aim to eat per day.
High protein Foods and amounts that equal roughly 20g:
- 1.5 cups shrimp
- 120g fish (cod, basa, trout)
- 80g canned tuna
- ¾ cup cottage cheese
- 1 cup high protein Greek yogurt
- 2.5 oz chicken breast
- 1 full egg plus ½ cup egg whites
- Plant based proteins
- 150g firm tofu
- 1.25 cups beans cooked depending on type, with Lupini up to 26 grams per cup
- 1 heaping cup lentils cooked
The plant-based foods are also high in fibre. These however should be paired properly especially if vegan to get a full amino acid profile which equals a complete protein.
High Fiber Foods and amounts that equal roughly 4g: (men 35g per day women 25g per day)
- 1 tbsp Chia seeds
- ½ avocado
- 2 tbsp ground flax
- 3 squares 85% dark chocolate = 4.g
- 1.4 cup almonds
- 1.4 cup cooked beans = 4-12 g depending on type of bean with navy and white being highest around 9.6g
- 1.8 cup cooked lentils
- Fibrous veggies – will all have a higher fibre content than their starchy counterparts
Then of course dried fruits like dates will have higher fiber as well but then you also must be careful of sugar content, because when dried the sugar is more concentrated.
If not sure how to put together a food plan for your teen or yourself, then contact me at DEEM.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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