One more egg can make a big difference to get the protein right

During a recent visit with my Boston friend Toby, she graciously offered to make me poached eggs for breakfast. Liking eggs, I accepted.

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She took out a cute little egg poacher that cooked only one egg. Not able to control my nutrition brain, I asked if this was her usual breakfast. An egg and a piece of toast were typical for her. This provides about 10 grams of protein, which is half of what I would recommend. There are many reasons why women of retirement age and beyond need increased protein.

After age 30, adults lose about 3% to 5% of their muscle mass every decade. This is called sarcopenia. After age 60, muscle loss can increase to about 8% per decade. Some muscle loss might be inevitable, but there are ways to slow it down or perhaps stop it.

Resistance training using weights is critically important. Recommendations for weight training are at least two to three times a week. As important for maintaining muscles is adequate protein. Recommended for older women is about half a gram of protein per pound.

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A woman weighing 140 pounds would need about 70g of protein a day. It is best if this is spread out over the day. If Toby would add another poached egg and half a slice of toast to what she was already eating, she would hit 20 grams of protein.

For reference, an ounce of meat, fish, or poultry contains about 7 grams of protein. Eggs, Greek yogurt, beans, and lentils are also good protein sources.

Sheah Rarback MS, is a dietitian nutritionist in private practice in Miami, Florida [email protected]

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