Healthy protein snack

You need to know that protein is important for building muscles and repair damage ones after workout. As we age we really need protein to support strong muscles and bones.

What you need to know is how often you eat protein is more important than the amount of protein.

Older adults who spread their protein intakes over their meals have stronger muscles than those who only add protein at two sittings.

So having a protein snack is important to curb appetite but what are the healthiest choices?

Almonds

Nuts such as almonds are tasty and crunchy as well they can replace unhealthy snacks like chips or pretzels.

30 grams of almonds or one ounce offer 6 grams of protein, 3.5 grams of fibre and 14 grams of fat.

They are satisfying snack and help you to feel.

BOOST Nutritional Drinks

Boost drinks serve up 10 grams of high-quality protein, along with 26 vitamins and minerals and 3 grams of fiber.

In addition they are available in different flavour.

Edamame

Half cup serving offers you 6 grams of protein.

Buy them frozen and put them in the microwave.

They are rich in Isoflavones: antioxidant which is linked to improved cognitive function and visual memory in postmenopausal women.

Greek yogurt

One cup of Greek yogurt offers you 22 grams of protein and 20% of daily calcium requirement for people over 50.

They need to get enough protein to support muscles.

In addition it lowers risk of osteoporosis.

Hummus

¼ cup offers you 5 grams of protein you can enjoy dipping with carrots for example.

According to studies hummus as a part of Mediterranean diet lower the risk of cardiovascular disease by 25%.

Hard-boiled eggs

One large eggs offer you 6 grams of protein and 25% of choline needs that is important for heart health and cognitive function.

Keep them healthy by boiling them and avoid frying.

Canned tuna

¼ cup of tuna offers you 11 grams of protein, 50 calories and 20% of phosphorus which is important for healthy bones and strong muscles.

Sources:

https://www.prevention.com/food-nutrition/healthy-eating/g26125393/protein-rich-snacks-for-healthy-aging/?slide=6

https://foodrevolution.org/blog/plant-based-protein/