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Throughout the whole of my 53 years of teaching weight loss, health and fitness I have never even thought about looking at how much protein I was eating or recommending others to eat. I just knew it was vital within a healthy diet and that it was essential for our growth and repair. Protein also formed one of the main focus points of a meal – a boiled egg for breakfast, chicken and salad for lunch and perhaps fish or meat with potatoes/rice/pasta and vegetables for dinner. If we dined in a restaurant we would say to the waiter, ‘I’ll have the steak/fish/chicken/vegetarian dish when ordering.
BUT, and it’s a big but, we now know that eating more protein as we grow older is vital if we are going to be able to stay physically strong and live to a ripe old age, staying fully active and living independently.
Before I go any further, please don’t confuse what we are saying here with the Atkins Diet which was very popular at the turn of the millennium. One of my diets was included in a three month BBC Diet Trial in 2003, along with the Atkins Diet, WeightWatchers and a meal-replacement product. I remember at the debriefing afterwards they said that because the Atkins Diet was so nutritionally lacking due to its unbalanced nature, the BBC team had to give those volunteer trialists nutritional supplements after only six weeks!
And the BBC Trial results? Thankfully, we came equal first with WeightWatchers and also we had the trialist who lost the most weight overall during the three month period.
Last week I introduced the idea that we may need to increase our current protein intake within our balanced diet if we are to stem the reduction in our muscle mass as we age. Obviously, strength exercises help keep our muscles strong but that alone will not stop their decline. In Mary’s piece later, she explains why we need more protein and gives us a guide as to how many grams of protein we should be aiming for each day.
Having steered away from counting calories or looking at nutrition labels to check the fat percentages, we are asking you now to investigate the protein in the foods you are eating. It is a fascinating journey of discovery as I have found as I have investigated this very subject. However, one word of caution. Whilst protein and carbs give us 4 calories per gram, fat yields 9 calories per gram. If we are going to increase our protein intake, we must still observe the fat content of what we eat. For instance, peanut butter may be high in protein but because of its high fat content, if we want to stay slim we really should not be eating it!
Here's a list of high-protein foods
Animal based protein sources (Protein per 100g)
- Chicken Breast: 31 grams
- Turkey Breast: 30 grams
- Eggs: 13 grams (per 100 grams, around 6 grams per large egg)
- Salmon: 25 grams
- Tuna: 30 grams
- Beef (lean cuts): 26 grams
- Pork Tenderloin: 26 grams
- Prawns: 24 grams
- Greek Yogurt (plain, fat free): 10 grams
- Cottage Cheese (low-fat): 11 grams
Plant based protein sources (Protein per 100g)
- Lentils (cooked): 9 grams
- Chickpeas (cooked): 8 grams
- Black Beans (cooked): 9 grams
- Edamame (soybeans) (cooked): 11 grams
- Tofu (firm): 10 grams
- Tempeh: 19 grams
- Quinoa (cooked): 4 grams
- Pumpkin Seeds: 24 grams
- Almonds: 22 grams
Dairy based protein sources (Protein per 100g)
- Milk (whole, semi skimmed or skimmed) 7 - 7.8g per 240ml
- Cheddar Cheese: 25 grams
- Parmesan Cheese: 35 grams
Other protein rich foods (Protein per 100g)
- Peanut Butter: 25 grams
- Protein Powders (varies by brand): 20 - 30 grams per serving
- Egg Whites (liquid): 10 grams
The good news is that whilst this list offers what we would class as ‘high protein foods’, thankfully, we will also find protein in lots of other foods too. For instance, vegetables - particularly spinach, broccoli and Brussels sprouts - offer some protein as do carbohydrates like rice, pasta and bread and cereals. Even potatoes contain a little bit! But which ones have the most protein?
Rice:
The protein content of basmati rice varies depending on whether it is whole (unprocessed) or processed (polished white basmati rice). Below are approximate values for uncooked rice:
- Whole (brown) Basmati rice has around 7 – 9 grams of protein per 100g uncooked rice
- White (polished) Basmati rice has around 6 – 7 grams of protein per 100g uncooked rice
Not only does brown basmati rice offer us more protein, its retained bran layer also contributes valuable fibre for good gut health. Since learning more about the need for more protein, at home we have converted to brown rice and we are really enjoying it. It takes 25 minutes to cook rather than 13 minutes for the processed version but the enhanced taste and nutritional benefits make it very worthwhile
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Pasta:
The protein content of pasta depends on whether it's made from whole wheat (whole pasta) or refined flour (regular pasta).
- Whole Wheat Pasta has around 6 – 7 grams of protein per 100g cooked pasta
- Refined Pasta has around 5 – 6 grams of protein per 100g cooked pasta
Like rice, whole wheat pasta is higher in protein thanks to the fibre, vitamins, and minerals compared to regular pasta which is lower in fibre and nutrients due to the refining process. With pasta, the protein content will vary according to the brand and type of pasta, e.g. spaghetti, penne, etc.
Bread:
The protein content of wholegrain bread compared to processed (white or refined) bread can vary, but here’s a general comparison per 100 grams
- Wholegrain Bread has around 10 – 12 grams of protein per 100g
- Processed Bread (White or Refined) has around 7 – 9 grams of protein per 100g
Wholegrain bread is higher in protein due to the inclusion of the entire grain (bran, germ, and endosperm). The germ and bran contribute additional protein, along with fibre and nutrients.
White or processed bread has slightly less protein because the bran and germ are re-moved during processing. This also reduces its fibre and micronutrient content.
Of course, bread varies enormously from wholegrain to highly refined and mass-produced. Wholegrain bread has more protein, fibre, and nutrients overall but the exact protein content depends on the specific recipe, type of flour, and any added seeds or grains in the bread. If we are looking for a high-protein bread option, consider wholegrain varieties enriched with seeds like chia, sunflower or flax.
Cereals:
The amount of protein in breakfast cereal varies widely depending on the type, brand and ingredients.
This gives you a general guide per 30 – 40g serving
- Regular Breakfast Cereals (e.g. corn flakes, Rice Krispies): 1 – 3 grams of protein per serving
- Whole-Grain Cereals (e.g. oatmeal, bran flakes): 4 – 6 grams of protein per serving
- High-Protein Cereals: 8 – 15 grams of protein, or more, per serving. These cereals are specifically marketed as high-protein and may include added protein sources like whey or soy protein
- Granolas: 3 – 6 grams of protein per serving, though it can be higher if nuts and seeds are included
- Muesli: 3 – 8 grams of protein per serving, depending on the mix of oats, nuts, and seeds
- Fortified Cereals: 5 – 10 grams of protein per serving. These may be enriched with extra protein
Tips for Increasing Protein:
- Add milk (8 grams of protein per 240ml) or Greek yogurt (10 – 20 grams per serving)
- Mix in nuts or seeds for an extra protein boost
- Top with chia seeds (2 grams per tablespoon) or hemp hearts (3 grams per tablespoon
Milk:
Here's a comparison of protein content in different types of milk per 240ml:
- Dairy Milk:
- Whole Milk (3.25% fat): Protein: 7.7 – 8 grams
- Semi-Skimmed Milk (2% fat): Protein: 7.7 – 8 grams
- Skimmed Milk (0% fat): Protein: 7.7 – 8 grams
- Plant-Based Milk (Varies by type and brand):
- Soy Milk: Protein 7 – 9 grams (similar to cow's milk). This is the best plant-based option for protein
- Almond Milk: Protein: 1 – 2 grams. Low in protein unless fortified
- Oat Milk: Protein: 2 – 4 grams. Higher than almond but lower than soy or dairy
- Coconut Milk: Protein: 0.5 – 1 gram. Very low in protein
- Rice Milk: Protein: 0.5 – 1 gram. Very low in protein
- Pea Protein Milk: Protein: 7 – 8 grams. Comparable to cow's milk; made from yellow peas
- Hemp Milk: Protein: 2 – 4 grams. Moderate protein content
- Cashew Milk: Protein: 1 gram. Very low in protein unless fortified
Factors to Consider:
- Unsweetened vs. Sweetened: Choose unsweetened options to avoid added sugar
- Fortification: Some plant-based milks are fortified with protein and other nutrients like calcium and vitamin D
- Intended Use: For high-protein needs, soy or pea milk is the best plant-based alternative
- Always check the nutrition label, as values can vary by brand and whether the product is fortified
I was fascinated to learn the protein difference between oat milk compared with cow’s milk. When I discovered that my carton of oat milk was in fact 97% water, I converted back to cow’s milk to have with my breakfast cereal!
All the above information is fascinating as we can make educated choices when preparing our daily food intake. Next week I plan to design a 7-Day Plan to illustrate how we can incorporate more protein into our daily diet without changing our normal eating pattern too much.
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Healthy Eating – An overview of Food Groups
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Rosemary gives an overview of different food groups including protein, carbohydrates, fruit and vegetables, fats, drinks, sugars.
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ROASTED GARLIC AND GREEN PEA SOUP
Serves 4
Per serving: 85 Calories, 1.7g fat
Prep time 10 mins (assuming garlic roasted in advance)
Cook Time 20 mins
1 whole head of garlic
450g (2 Red Portion Pots®) frozen petit pois
1 medium onion, finely chopped
8 fresh mint leaves
600ml vegetable stock (use a vegetable stock pot or cube)
1 tsp live yogurt for serving
freshly ground black pepper
How to roast the garlic:
- Preheat the oven to 200°C, 400°F, Gas Mark 6.
- Remove the outer skin from the garlic bulb and slice the top off. Place on a square of foil and wrap the foil around to form a parcel. Place in the oven for 45 minutes until soft. Set aside to cool.
How to make the soup:
- Place the peas and chopped onion and stockpot/cube in a large saucepan and barely cover with boiling water. Boil for 15 minutes. Pour into a liquidiser or food processor and purée until smooth.
- Squeeze out the garlic purée from the roasted bulb and add to the food processor with the mint and the remaining vegetable stock and blend again until smooth. Return to the saucepan and reheat. Season to taste with freshly ground black pepper.
- Just before serving, stir in the yogurt.
Chef's tip: Roast the garlic beforehand on a convenient occasion when the oven is already being used to cook something else. The roasted garlic will keep in a refrigerator wrapped in tin foil for 4 - 5 days.
This soup freezes well, just don’t add the yoghurt until ready to serve.
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Don't forget, you can download and print a copy of all our recipes if you click on the image to go to the recipe's page on the website.
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Fun, Facts & Fitness from Mary Morris MSc.
We recently explored the need for those in the older age groups to eat more protein, and in this issue I plan to revisit why it is so important. I am hoping we can also help you recognise if you are already eating an adequate amount every day, or whether you need to look at how you might be able to increase it. This applies to Rosemary and to myself too, particularly as we are quite active, because the more active we are, the more protein we need.
Meet Your 'Macro' Need
There are three macronutrients that we need to eat every single day to be able to say we eat a healthy diet. They are categorised as carbohydrates, fats and proteins. It is essential that we meet our carbohydrate needs, as this provides us with the energy we need to be active. However, these need to be the healthier carbs that ideally add more fibre into our diet, such as seeded or wholemeal breads, wholewheat pasta and brown rice for example. This need to increase our protein intake is not meant to be reminiscent of the old Atkins Diet that promoted large protein intake with carbohydrates rated as the enemy! We need to keep eating our carbs to be healthy.
Then we need to consume some good fats as these are vital for absorbing fat-soluble vitamins, building cell membranes and blood clotting for example. Again, we need to be selective as some are better than others. Using olive oil sparingly is the best form of monounsaturated fat and eating plenty of salmon, mackerel and sardines will give us our Omega 3 fats.
Why do we need more protein as we age?
- Protein prevents muscle loss
Eating sufficient protein helps to slow down the rate of muscle breakdown (sarcopenia) which seriously increases as we age. Maintaining muscle mass has to be a top priority as we get older if we are to avoid becoming frail with the increased risk of falls that can have devastating consequences.
- Protein promotes muscle protein synthesis (MPS)
As we get older our muscles become less responsive to the protein that we eat, meaning that we need a higher protein ‘dose’ to stimulate the same level of response of MPS as younger adults. This is known as anabolic resistance.
How Active are you?
Judging how active we are may not be straightforward as we may think as it depends very much on who we are comparing ourself to. If we have a friend who sits for most of the day and we know we don't, we might call ourself 'active'. So let me clarify:
- Not Active
In this category you possibly rarely do any of what might be called 'formal' exercise. You may be able to comfortably do household jobs and possibly some light gardening, but you may have long periods of sitting either reading or watching TV each day. You do not think to go out for what could be called an 'exercise' walk and maybe never do any specific exercises for strengthening your muscles or any kind of stretch routine.
- Active
To be called an 'active' older adult it is expected that you regularly take a daily walk of at least 30 minutes and do some formal strength exercises 3 - 4 times a week, and ideally finish an exercise session with some stretching. Or maybe you are a member of a gym, an exercise group or sporting activity such as golf or badminton which you attend regularly.
How Much Protein?
The Daily Recommended Intake (DRI) for an adult is 0.8 grams of protein per kilogram of body weight. In the table below you will see the recommendation for younger adults is in the first column, set at 0.8g per day, but you will observe that older adults need significantly more, as much 10 grams more, on a daily basis.
You will also see that the more active we are as an older adult then, again, the more protein we need to be consuming. These figures are based on an older age group from age 65 years and older.
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Both the PROT-AGE Study Group of 2013 and the European Society for Clinical Nutrition and Metabolism (ESPIN) agree that it needs to be higher, as much as 1-1.2g per kilogram of body weight. Significantly higher, as you can see from the levels above.
Counting the number of grams we eat every day is not always easy so in the next issue of this Newsletter we will provide you with a suggested guide to a sample Eating and Exercise Plan to give you an idea of how we can boost our protein intake without completely changing the way we eat. In some cases, it is just making a few tweaks to the foods you already consume.
Read the labels!
If you read labels for maybe one whole week, checking the protein content of your most used and favourite foods, then I promise you that you will feel far more informed about the content of each one. Just that focus for a short time will ensure you are fully armed to bring your protein up to around the recommended level.
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This Week's Fitness Challenge
- Go for your 30+ minute walk every day and try to include an incline and some periods of increasing your pace to raise your heartrate. Remember to do your Post Walk Stretches when you finish.
- For your strength exercises continue with the Amazing Inch Loss Exercise Plan if you are following that. Not tried it? Have a look now and start tomorrow! It's a progressive plan with a different video each day for 28 days.
- Practise your stretches for 5 minutes every day. Look at the Whole Body Stretch Programme if you need guidance on how to stretch effectively.
- If you fancy a bit of variety, try one of the Pilates or Ballet sessions.
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Did you know... 
How delicious Garlic is when roasted?
Many people dislike garlic - the strong flavour and the idea of having breath that could stun an elephant the next day can be off-putting - but it becomes a totally different and beautiful thing once roasted.
The heat of roasting breaks down compounds in the garlic and caramelises the natural sugars creating a sweeter, more complex taste with a hint of smokiness and a significantly more mellow flavour while also softening its texture. This makes it easier to digest and allows for a more versatile use in various dishes compared to raw garlic; essentially, it enhances the garlic flavour without the harsh bite. Roasted garlic becomes soft and creamy, easily squeezing out of its skin, making it perfect for spreading on bread (home-made garlic bread anyone?) or blending into sauces. In this week's recipe we use it in a soup but it's also great mixed with mashed potato, or blended with some Greek yogurt to make your own garlic sauce to put on grilled or roasted meat, potato wedges, roasted vegetables or pasta. Or why not serve a whole head of sweet roasted garlic with a steak instead of deep fried onion rings?
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And finally...
There is a lot to absorb in this edition of our Newsletter and we would encourage you, at this stage, just to become aware of the protein you are eating at each meal and to increase it where you think you might be eating too little. We don’t expect you to suddenly change everything you eat to achieve the somewhat daunting recommended daily intake in the calculations shown. This is a work in progress and if we can make the effort to increase our protein consumption and increase our strength work, we will be well and truly on the right path.
Have a great week.
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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