Breakfast is the most important meal of the day, even more so as we age. Those over 50 experience many changes on the cellular, muscular, and skeletal level. Even though one can’t stop these changes, you can adjust your diet to slow down the aging process.
This article shares the best breakfast foods for optimum health. We’ll explain why some macronutrients are essential as we age and suggest delicious breakfast ideas to get you started.
What Foods Are Good for People Over 50?
Breakfast helps the body get all nutrients and vitamins on time. We asked experts for the best breakfast foods to keep people over 50 healthy and were convinced that high-quality protein is the key.
Protein is crucial at all ages, but your body needs it even more once you reach 50. The older you are, the more muscle mass you lose. Approximately 2 to 3% of lean muscle mass goes away each decade unless we do something about it. Your weapon in preventing the loss is eating enough high-quality protein during breakfast.
The American College of Nutrition found that losing too much muscle mass may lead to losing skin elasticity and longer wound and infection healing time.
As for the ideal amount of protein to eat for breakfast, experts specified 25 to 30 grams. This will give you enough amino acids for lean muscle build-up and repair. Plus, it will keep you full for hours, eliminating snack cravings.
Breakfast Examples
If you haven’t put much thought into breakfast, you may find it challenging to come up with ideas to eat this much protein. But don’t worry, we’re here to help.
Some of the foods that are rich in high-quality protein include:
- Lean meats (beef, veal, lamb, pork)
- Poultry (chicken, duck, turkey, goose)
- Seafood (fish, crab, prawns, lobster, mussels)
- Eggs
- Dairy (milk, Greek yogurt, cheese)
- Nuts and seeds (nut pastes, almonds, walnuts, pine nuts, hazelnuts, sesame seeds, sunflower seeds)
- Legumes and beans (all beans, chickpeas, lentils, tofu)
Here are a few examples of protein-packed foods to get you started on your healthier breakfast journey.
Combination #1
You can try two eggs with one ounce of your favorite protein and half a cup of dry-measured oatmeal with nuts and seeds.
Combination #2
Make yourself a whole grain tortilla wrap with a slice of cheese, an ounce of protein, two eggs, and some veggies.
Combination #3
Add two tablespoons of peanut butter powder to a six-ounce serving of Greek yogurt. Top it with a protein granola bar and a half banana.
Get Those Proteins In
Protein is a macronutrient essential for muscle, bone, and body tissue health and used in most cell processes. As we age, we become more dependent on high-quality protein to preserve muscle mass. Dietitians suggest that adding 25 to 30g of protein for breakfast is an ideal way to promote health as we age.
If you’re over 50 and you feel like your body doesn’t have enough protein, you may want to consider the above or consult a dietitian for a custom diet plan with enough of this nutrient.
