trying to get a lot of protein

Hi there,

Yes, there’re a lot of protein rich foods beside milk products. It’s very important to increase protein intake to your body, in particular if you go through emotional or physical stresses. The emotional or physical stress could be produced through excessive diet or weight loss plans, therefore many nutritionists and diet experts recommend rich protein food for such diets, mainly if you’re in late age. It’s because the protein reserves decrease with the age. Protein is also needed to prevent muscle loss.

The best protein resources could be found in meats, fish, dried beans or peas and dairy foods, which provide you with calcium also. The meats and fish provide you with iron and zinc as well.

For regular and healthy nutrition, the Vitamin rich foods play very important role. Vitamin B-12 could be a problem for older adults, because with age the stomach acid decreases which lowers blood levels of Vitamin B-12. Animal proteins contain Vitamin B-12, so the animal foods and breads are good resources for Vitamin B-12.

Protein rich foods are also called amino acids. The muscle gain stimulators often contain amino acid, because it’s the one of very important supplements for human muscle structure. Most of amino acids will be produced by the body itself (13 of 22), and the rest 9 you could get by eating protein rich foods.

As I mentioned before, the best source of proteins are meats and milk and it’s products. Although, if you’re a vegetarian or if you obtain a kind of weight loss diet, you could still find the proteins in vegetables like peanuts, beans or peas.

Here is my suggestion for a healthy food portions which contain enough proteins and vitamins for your body:

Breakfast:

Tomato Juice
Corn Flakes with Milk
Banana
Coffee

Lunch:

Ham and Cheese Sandwich on Whole Wheat Bread
Carrots and Celery Sticks
Yogurt with Peaches
Water

Dinner:

Broiled Fish
Broccoli with Grated Cheese
Baked Sweet Potato
Baked Apple
Buttermilk

Here are some expert advices:

• Eat a fiber-rich diet.
• Choose a variety of whole wheat foods, such as barley, whole wheat bread, cereals, oatmeal, brown rice, or whole wheat pasta to your diet.
• Choose a variety of colorful fruits as snacks, part of a meal, or as dessert- apples, bananas, pears, peaches, strawberries, & melons (fruits contain vitamins, minerals, and antioxidants).
• Choose a variety of colorful vegetables, such as broccoli, bell peppers, carrots, collard greens, kale, & spinach (vegetables contain vitamins, minerals, and phytochemicals).
• Eat at least 3 servings of calcium-rich foods.
• Choose a variety of calcium-rich foods, such as milk products, yogurt, cheese, greens, broccoli, sardines with bones, or tofu.
• Choose Vitamin D fortified foods, such as fluid milk, dried milk products, and cereals.
• Eat a protein-rich diet.
• Choose a variety of fish, lean meats, dairy foods, and dried beans and peas for needed protein. Vitamin B-12 is found in animal proteins.
• Drink enough fluids.
• Drink 8 glasses of water, or other fluids (100% fruit juices, beverages, or soup).
• Drink tea, coffee, and caffeinated sodas in moderation.

Hope this helps!