HEALTH CARE
Best Breakfast Food to Eat After 50,
Says Dietitian
It's important to start your day off with a breakfast full of protein.
Breakfast is said to be the most essential meal of the day, and this is becoming more true with each passing year.
Your body goes through a lot of changes as you get older, including changes in your cells, muscles, and bones. While there isn't a magic bullet for reversing these changes, there are dietary changes you can do to assist delay the process and ensure you're getting the vitamins and nutrients you need.
Breakfast is a great place to start when making these changes. We spoke with dietitian Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical expert board, on the best breakfast foods for adults over 50.
"Anything made up of high-quality protein is the greatest breakfast item to eat after 50," says Goodson.
Why is protein so necessary after the age of 50?
Protein is essential at any age, but after the age of 50, it becomes even more so.
"If we don't actively do anything about it, we lose roughly 2% to 3% of our lean muscle mass per decade," says Goodson, "and one of the greatest strategies to counteract losing this lean muscle mass is to eat high-quality protein at every meal, especially breakfast."
This loss of muscle mass, according to the Journal of The American College of Nutrition, can contribute to things like skin elasticity loss and trouble healing wounds and infections.
If you're wondering how much protein you should eat first thing in the morning, Goodson recommends 25 to 30 grams.
"This amount of protein in the morning can assist provide your body with the amino acids it needs to build and repair lean muscle as well as promote satiety for hours after breakfast," Goodson explains.
How can we ensure that our breakfast has enough protein?
If you're not sure what kinds of protein-rich breakfast foods to pick up at the store, Goodson has some suggestions.
"To get 25 to 30 grams of protein, try 2 eggs with 1 ounce of your favorite protein and one-half cup of oatmeal (measured dry) with nuts and seeds," suggests Goodson, "or wrap one slice of cheese, 1 ounce of protein, 2 eggs, and veggies into a whole grain tortilla, or mix two tablespoons of peanut butter powder into 6 ounces of Greek yogurt and top with high-protein granola."
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