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Protein requirements: are seniors falling short?

Regardless of age, a meal without protein is like macaroni without cheese – it’s simply incomplete. While appetites may dictate that soup or buttered toast is an appropriate meal for older adults, long-term care guideless rightfully recommend protein at every meal throughout the day. But is it enough protein? Here’s the latest news on protein for seniors.

Why is protein so important?

Aging is associated with changes in body composition, including increases in fat mass and decreases in lean mass. The age-related loss of skeletal muscle, or sarcopenia, leads older adults to a greater risk of functional impairment and mortality. Adequate protein helps older adults retain muscle mass.

While many things contribute to sarcopenia, inadequate dietary protein intake may accelerate the process.

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Mushrooms on the Menu

Portobello mousse on truffled toast with pear and fennel compote. Sautéed shiitake and steak salad on a bed of microgreens. Crimini, arugula and Gruyère pizza. These delectable menu offerings have one thing in common: the mighty mushroom.

Nutrient-rich and incredibly versatile, mushrooms make a wonderful addition to any menu. Once harvested in the wild, today’s mushrooms are mostly cultivated indoors at more than 100 mushroom farms across Canada. And while button mushrooms are the most recognizable, there is a burgeoning business in varieties such as enoki, crimini, morel and oyster. It’s time to be creative with a multitude of mushrooms!

Nutrient-rich

For only 25 calories, a 100-gram serving of mushrooms provides potassium, selenium and a range of B-vitamins including folate. Plus, button and shiitake mushrooms are the only vegetables that contain vitamin D. They contain a plant sterol called ergosterol, which is converted to vitamin D with the help of sunlight or artificial light in indoor farms.

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Brain-Boosting Foods

We often hear about foods that are good for heart health, but rarely think about foods that enrich the brain. That’s a shame since what we eat can impact our ability to think clearly and combat age-related conditions such as dementia, Parkinson’s disease and Alzheimer’s. The right foods can also combat brain fog and can enhance concentration, memory and alertness. Here’s what you need to have on your menu to boost brain power.

Start with protein: Not getting enough protein can lead to problems with mood, energy and metabolism. It can also cloud your thinking. Protein contains L-tyrosine, an amino acid that is important in the synthesis of brain chemicals called neurotransmitters. These neurotransmitters help the brain send signals to the rest of the body that allow for alertness, clarity, memory and good mood. Protein also helps you stay on-task and aids concentration. Foods that are super-high in protein include beef, chicken, turkey, pork, lamb, veal and fish. Make sure to include a protein option at each meal. It will allow for clear thinking and consistent energy throughout the day.