The Power of Protein

Many caregivers often ask me as why their loved one is not getting stronger, why they are so tired all the time, and why their wounds are not healing.

While there may be many reasons and physicians should be consulted when these concerns persist, one common cause of these complaints is a dietary deficiency.  When individuals are recovering they often have poor appetites so they choose to eat small amounts of food, miss meals or choose foods with limited nutritional value. Many will choose toast and tea, or crackers and cookies and juice as their daily sustenance. 

What is most often missing is protein, an essential building block for our bodies.

Protein is crucial for our bodies to function no matter our age.

What do proteins do for our bodies?

• They are essential for building and repair of body tissues
• They are vital for the proper function of enzymes, hormones, and many immune molecules are proteins
• They enable essential body processes such as water balancing, nutrient transport, and muscle contractions.
• They are a source of energy and strength
• They help keep skin, hair, and nails healthy
• They are absolutely crucial for overall good health.

What can happen when there is not enough protein in our body for an extended period of time?

• Our muscles lose their elasticity and deteriorate, we feel weak and sluggish
• Our immune system weakens and we become more susceptible to infections

• Our wounds take longer to heal
• Our blood sugars fall, our cholesterol rises, anemia occurs
• Our blood pressure falls, our circulation falters, water retention occurs
• Our vision fails, our nervous system weakens
• Our stomach can develop ulcers, constipation occurs
• Our liver and kidneys also can be permanently injured.  

What are good sources of protein?

• Meat: Chicken, turkey, beef, veal, lamb, pork and venison all contains significant amounts of proteins. Beef products and dark poultry meats are higher in fat.

• Fish and Seafood: These products are one of the best protein sources and are usually lower in fat. Salmon contains somewhat high quantity of fats but it is known for providing essential omega-3 fatty acids, which are beneficial for heart.

• Dairy Products: Milk, yogurt, cream, cottage cheese and other cheeses are rich sources of proteins. They also provide calcium and essential vitamins. They help keep teeth and bones strong and prevent osteoporosis. If you select skim or low-fat dairy products, they are helpful for weight loss and have a lower fat content too.

• Eggs: Normal healthy adults are advised to eat an egg daily. They are an excellent source of proteins.

• Legumes/Beans and Nuts: These are the best source of proteins for the vegetarians. ½ cup of beans consists of proteins equivalent to that of 3 ounces of broiled steak. Beans are also loaded with high amounts of fibers.  Cashews, almonds, lima beans, lentils, red kidney beans and tofu are rich in proteins.

The caregiver’s dilemma is often related to how to improve their loved ones food intake. Small frequent meals are a good choice with selections that are healthy and protein rich.

Here are just a few suggestions: 

• Add a small handful of cheese to a serving of scrambled eggs, top a cup of chili with some cheddar cheese, or include a piece of cheese on a sandwich
• Combine a chopped hard boiled egg with tuna or chicken salad
• Serve cottage cheese with fruit
• Provide peanut butter or cheese with an apple, make a snack of peanut butter and jelly on crackers, or a daily dose of a chocolate covered peanut butter cup
• Snack on nuts, especially  walnuts and almonds
• Supplement a favorite beverage with a scoop of protein powder or serve an already prepared supplemental drink.

  

Send me your ideas for adding proteins to your loved one’s diets.