You’ve heard about breakfast because it is the most important meal of the day, and this becomes even more true with each passing year.
As you get olderYour body experiences a lot of changes in your cells, muscles and bones. And while there’s no magic bullet to stop these changes, there are shifts you can make in your diet that can slow the process and ensure you’re getting the vitamins and nutrients you need.
And what better meal to experience these changes than breakfast? We spoke to a dietitian Amy Goodson, MS, RD, CSA, LD author of The sports nutrition script and member of our medical expert council, on the best types of breakfast foods that people over 50 should eat to stay healthy.
And according to Goodson, “the best breakfast to eat after 50 is anything that consists of high-quality protein.”
Why protein is so important after 50
Egg white is important at any age, but it becomes even more important for your body after age 50.
“As we age, we lose about 2% to 3% of lean muscle mass per decade if we don’t do anything active about it,” Goodson says, “and one of the best ways to counteract the loss of this muscle mass is by eating high-quality protein at every meal, especially at breakfast.”
According to the Journal of The American College of Nutrition, this loss of muscle mass can lead to things like loss of skin elasticity and difficulty healing wounds and infections.
If you’re wondering how much protein to aim for in the morning, Goodson suggests about 25 to 30 grams for breakfast.
“This amount of protein in the morning can help provide your body with the amino acids it needs to build and repair lean muscle and improve satiety for the hours after breakfast,” Goodson says.
How can we get enough protein in our breakfast?
If you’re not sure what kinds of high-protein breakfasts to buy at the store, Goodson gives you a few recommendations.
“To get 25 to 30 grams of protein, try something like 2 eggs with 1 ounce of your favorite protein and a half cup of oatmeal (measured dry) with nuts and seeds,” says Goodson, “or wrap one in a slice of cheese , 1 ounce of protein, 2 eggs, and veggies in a whole-wheat tortilla, or add two tablespoons of peanut butter powder to 6 ounces of Greek yogurt and top with high-protein granola and half a banana.”
Check this out for even more ideas 19 protein-rich breakfasts that make you feel full. Then read this: