Good sources of protein

Protein content in foods that are good sources of protein:

Grams of Protein

• 3 oz of cooked meat, poultry, or fish: 25g
• 6 oz. Greek yogurt: 18g
• 4 oz. cottage cheese: 14g
• 1 cup of low-fat or skim milk: 8g
• 1 egg: 12g
• ½ cup cooked beans or lentils: 9g
• 1 tablespoon of peanut butter: 7g

Tips for adding protein to your diet:

• Include a protein food at every meal
• Choose high-protein snacks - nuts and seeds, string cheese, peanut butter
• Substitute greek yogurt for sour cream on your potato
• Mix cottage cheese into mashed potatoes or cooked pasta
• Add beans or lentils to vegetable soups

Source: ncoa.org/article/how-much-protein-do-older-adults-need/

Weight loss is a priority for many Americans, especially since excess weight is linked to poor health. How you lose weight is even more important with aging due to the natural loss of muscle. Since muscle supports metabolism, independent living, and quality of life, weight loss that leads to significant muscle loss does more harm than good.

The goal of weight loss should be fat loss while preserving muscle. Here are some strategies for losing weight while maintaining muscle to support healthy aging:

Exercise: Every Little Bit Counts!

Be physically active every day. Do at least 150 minutes a week of moderate intensity aerobic activity, and do activities that improve strength, balance and flexibility on at least 2 days a week. You don’t need a gym to start. Even 5 minutes of extra movement each day has health benefits and can be done anywhere. Both cardio and strength activities can reduce muscle loss when eating fewer calories. The key mindset shift is that a healthy diet drives weight loss, while exercise supports overall health, preserves muscle, and prevents weight regain.

Protein: The Sweet Spot

Protein is essential, but more isn’t always better. Aim for 1.0 - 1.2 grams protein per kilogram body weight each day (that’s 68 - 82 grams for a person weighing 150 pounds). Choose whole-food sources (both animal and plant sources) and try to eat protein at every meal. Protein also helps you feel full, so by eating it throughout the day you can eat fewer calories without feeling deprived.

Think Addition, Not Subtraction

Restrictive diets (“no carbs, no sugar…”) are unsustainable. Research supports long-term, realistic habits over short-term perfection. Focus on what you can add, such as fruits, vegetables, and water. This naturally crowds out lower-quality foods (chips, soda, desserts), which are drivers of excess calorie intake.

Actionable steps for those considering weight loss:

1. Add 10 minutes of your favorite movement to each day.
2. Include a lean (low-fat) protein food at every meal.
3. Swap one low-nutrient food you eat regularly with a more nutritious alternative, while being mindful of calories.

Contributed by: Jenna R. Warnock, ACSM-CPT | PhD Student, Department of Human Nutrition, Food, and Exercise, Virginia Tech‌

Easy Black Bean Dip

Try this high protein dip! Serve them with sliced fresh vegetables, pita chips, or corn chips.

Ingredients

• (15 ounce) can low- sodium black beans, rinsed
• ¼ cup low-fat plain Greek yogurt
• teaspoons lime juice (from 1 lime)
• ½ teaspoon each of ground cumin, dried oregano, garlic powder
• ¼ teaspoon each of smoked paprika, salt, black pepper, & cayenne pepper (Optional)
• 2 teaspoons olive oil
• ¼ cup each chopped fresh cilantro and chopped onion

Directions

Process beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt, pepper, and cayenne (if desired) in a food processor for 20 seconds. Add oil, cilantro and onion and blend for an additional 20 seconds. Transfer to a bowl to serve.

Source: EatingWell.org

Mobility Exercise: Weight bearing exercise

Tone Your Bones!

Keeping your bones strong and healthy is essential for staying active and independent as we age. Weight Bearing Exercise helps to increase your bone density to help support overall health and reduce risk of osteoporosis. Activities that carry your body weight and work against gravity help stimulate your bones to get stronger. These activities include walking, dancing, basketball, soccer, hiking, climbing stairs, golf, pickleball/tennis.

Mind Game: Word Search

Find the following words in the letter scramble:

• anthem
• bravery
• constitution
• declaration
• fireworks
• freedom
• independence
• liberty
• parade
• patriotic
• revolution
• spangled

Subscribe at: buzzbodybites-g+subscribe@vt.edu

Learn more at: Virginia Cooperative Extension, ext.vt.edu

Editors: April Payne, MS; Carlin Rafie, PhD, RD;

Kristen Gibson, MBA; Carlisle Shealy, PhD, MPH

Peer reviewers: Elizabeth G- Mundoma MS; Naida Young, MS; Andrea Wann, MPH