Why is Protein Essential?
Every cell in the body requires protein for life. Proteins are required for our immune systems to help fight infection. When we eat proteins, our bodies break them down into amino acids, which then re-form into other proteins that are needed to form blood, muscle and skin cells. If the body does not consume enough protein, it will break down muscle stores to obtain the amino acids it requires to function, resulting in muscle wastage and malnutrition.
As people age, appetite decreases, and nutrient-dense foods are required to ensure adequate nutrition is maintained. According to research, around 50% of older Australians in aged care and in the community are either at risk of malnutrition or are malnourished. Home Care Package funding has increased and the waiting list for packages has decreased, according to recent reports. As of 30th of September 2023, 277,564 people had access to a Home Care Package, which is a 13% increase from the previous year.
Malnourishment results in poor clinical outcomes for residents, increased falls, wounds that don’t heal properly, weakened immune system, increased hospitalisation and longer stays. It’s common for elders to be of average or large size and still be malnourished.
Make every bite count
Data shows that the body can only convert about 25 grams of protein at a time into amino acids, therefore we shouldn’t include protein just in the main meal of the day and exclude it from other meals. Research has shown that distributing protein intake evenly throughout the day (25 grams at breakfast, lunch and dinner) can assist in maximising the body’s ability to build or maintain muscle. Snacks are also a great opportunity to add protein through cheeses, yogurts and quiches.
Aim for 75 grams of protein per day or 1.2 to 1.5 grams of protein per kilogram of body weight. Key protein sources come from dairy, meat such as lean meats, chicken and seafood, legumes, soy, and nuts. Incomplete proteins such as legumes can be consumed with grains to create a complete protein.
At iCooked, all our meals have a nutrition panel on the product and nutrition information is available on our website menu to help you choose a meal that is not only wholesome and delicious but also nutritious. To make it easy for you to find meals high in protein we have included search functionality that enables you to select from our Protein Plus (+30gm protein) or Protein Rich meals (+25gm protein). Our team consult with health professionals in the aged care sector to select our seasonal menu that caters to the needs of that sector. Our team are also participating in the Maggie Beer Foundation training of which some of the information above has been derived.
And on that note, we will let Maggie Beer close out this article:-
“It's so important to get that balance on the plate right. A flavoursome nutritious balanced diet can have a really positive impact on an older person's health and wellbeing. Implementing some simple changes can help to increase the protein intake, making every mouthful count. It's all about preparing high quality, nutritious food packed with flavour and protein.”
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