Complete, balanced nutrition provides protein, energy, carbohydrate, fat, and vitamins and minerals in appropriate amounts to help meet your daily nutrition needs.1
Protein intake is especially important as we age, when faced with a medical condition or when physically active. To meet these increased needs and help prevent muscle loss, most people should be eating 30 g of protein per meal.2
The 2 main groups of foods high in protein are meat and alternatives, and milk and alternatives.
A quarter of your plate should include protein-rich foods such as poultry, fish, seafood, meat, eggs, tofu, and beans.
At every meal try to include dairy products, such as milk, yogurt, and cheese, as they are important sources of protein, calcium, and vitamin D.
These 2 main food groups will help you reach your carbohydrate and fibre needs.
A quarter of your plate should include a variety of whole-grain products. Include high-fiber options as often as possible, such as whole-grain breads, pasta and rice, oatmeal, quinoa, and chia.
This food group should cover about half of your plate. Choose a variety of colourful vegetables and fruit as these provide the most nutrients.
To give you an idea of what this looks like, here are examples of balanced meals providing approximately 30 g of protein.
20 g protein + HMB, 350 calories, 26 vitamins and minerals
14 g protein, 355 calories, 26 vitamins and minerals
12 g protein, 225 calories, 26 vitamins and minerals
Protein is important for balanced and complete nutrition, but getting the recommended 30 grams per meal, i.e., 90 grams per day, can be challenging. Ensure® offers a range of complete, balanced nutrition drinks for daily use, to help you meet your protein needs. Choose the Ensure® product that meets your requirements and health goals.
So here are some tips to help you meet your protein needs:
Eat smaller meals and include high-protein snacks such as Greek yogurt, cheese, hummus, nuts, and seeds.
Add skim milk powder to food items such as cream soups, mashed potatoes, or smoothies.
Add beans, tofu, or poultry cubes to your salads or pasta dishes.
Sprinkle some grated cheese on your main course – you can even melt it for a change!
To help you get the extra protein and nutrition you need, include Ensure® in your meals, have it as a snack, or add it to your favourite recipes. Nutritional drinks can deliver plenty of protein without filling you up!
Most of us typically get the majority of our protein intake at dinner, a smaller amount at lunch and minimal amounts at breakfast. To maintain muscle and prevent losses, it is recommended to evenly distribute the protein you eat throughout the day. Here are some videos to help you learn more.
Quick and easy advice to help you reach your health objectives.
Sign up to the Ensure® Club and get up to $100 in coupons, meal plans, recipes, and tips on using Ensure®!
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References:
Institute of Medicine. Dietary reference intakes: the essential guide to nutrient requirements. Washington: National Academies Press, 2006.
Paddon-Jones D and Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia: Protein, amino acid metabolism and therapy. Curr Opin Clin Nutr Metab Care. 2009;12(1):86–90.
Source:
Canadian Nutrient File, 2016. Nutrient value of some common foods, 2008, www.healthcanada.gc.ca/cnf, accessed October 2016.
* From a survey of 1,038 independent-living adults aged 50+ who added 1 serving of Ensure® Protein Max 30 g per day for at least 5 days over a 2-week period, compared to control group (p<0.0001).
Canadian formulation is similar to the one used in the survey. Applies to Chocolate and Vanilla flavours.
† Compared to one serving (235 mL) of Ensure® Regular.
‡ Per 330-mL serving.
§ Brand of oral nutritional supplements.
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