Did you ever see those grim images of protein-starved children in faraway places? “Good thing that stuff doesn’t happen here,” you mutter under a sigh of relief.

Newsflash: Protein malnutrition is closer to home than you could imagine, particularly in seniors with dwindling food intake who may not eat enough protein-rich foods.

Protein is made up of amino acids — the building blocks for muscle, enzymes, and cell structure inside the body. But here is the catch: The body does not store extra amino acids and cannot produce several so-called essential amino acids.  So what’s a protein-starved body to do? You must eat enough protein and the right types everyday to keep adequate supplies flowing. If that is not possible then protein supplements can be a valuable option.

Without enough protein intake the body swipes needed building blocks from muscles. Each decade over age 50, in fact, you can lose another 10% of your muscle mass. This weakens the body and could affect strength, balance and daily function. The infection-fighting immune system and oxygen-carrying hemoglobin in red blood cells also depend on protein. Clearly you cannot short-change protein intake for your body.

How Much Protein is Enough?

Adults age 19 to 59 years old:  Daily need is about 8 grams protein for each 20 pounds body weight

Older adults over 60: Daily need is about 10 to 13 grams protein for every 20 pounds of body weight.

For example, a 120 pound woman who is 72 years old would need between 10 and 13 grams of protein for each 20 pounds body weight. 20 x 6 = 120 lbs. So she would 60 to 78 grams of protein to meet her daily requirements (6 x 10 = 60, 6 x 13 = 78).

Just choose several items from the chart below and add them up to reach your daily protein requirement – and you are well on your way to maintaining your independence as you age.

Where to Find Protein:

SOURCE	Amount to Eat	Grams (gm) Protein
1% Lowfat Cottage Cheese	1 cup	28 gm
Turkey	3 Ounces	25 gm
Halibut or Salmon	½ Fillet (5.5 ounces)	40 gm
Tuna Salad	1 cup	33 gm
Edamame (frozen green soybeans, cooked)	1 cup	17 gm
Sardines, canned, drained	3.5 ounces (1 can)	23 gm
Beans (Pinto, Kidney, Lima, Garbanzo, Black, Navy, Baked)	1 cup	15 gm
Herring, pickled	3 ounces	12 gm
Ground Beef	3 ounces	20 gm
Yogurt	8 ounces	10 to 12 gm
Milk, Plain or Soy	8 ounces	8 gm
Peanuts	1 ounce	8 gm
Spinach, cooked	1 cup	7 gm
Peas, green	1 cup	7 gm
Bagel	One 3.5 inch diameter	7 gm
Egg, Hard boiled	1 large	6 gm
Quinoa (grain), cooked	1 cup	8 gm
Oatmeal, boiled	1 cup	6 gm
Bread, whole wheat	1 slice	3.5 gm
Peanut Butter	2 Tablespoons	8 gm
Almonds	¼ cup	7.5 gm
Cashews	¼ cup	5 gm
Pistachios	¼ cup	6 gm
Walnuts	¼ cup	4.5 gm