Quality Protein Foods

The Power of Protein: A Physician’s Perspective on Maintaining Muscle and Independence

Hello to all my valued patients, Dr. Michelle Perlman here. I hope this finds you in good health and high spirits. Today, after an invigorating workout session, I felt inspired to share some crucial insights about a nutrient that often takes center stage in our diet – protein. 


Why is Protein So Important?

Being board-certified in obesity medicine, gastroenterology, internal medicine, and a nutrition specialist, I’ve realized the paramount importance of protein in our daily lives. Our bodies rely on it to function normally. Crucially, maintaining muscle mass as we age is not just about aesthetics or strength, it’s about preserving our metabolism and, ultimately, our independence. Imagine finding it hard to get out of a chair or move around without help. Loss of muscle can lead to such scenarios, and that’s where protein plays a savior role. 


The Optimal Protein Intake

For most individuals, the daily requirement floats around 60 to 80 grams of protein. Now, the key is to understand how to integrate this into your meals seamlessly. 


My Go-Go Protein-Packed Options

  1. Edamame (Soybeans): A favorite amongst plant-based protein options. A serving can offer between 10 to 20 grams of protein. They’re not just delicious but also make for a perfect snack during movie nights or for those on-the-move moments. 
  2. Hummus Snack Packs: These can provide up to 10 grams of protein per serving. To make it a wholesome snack, pair it with vegetables like carrots, celery sticks, bell peppers, and cucumber. Ditch the pita chips and pretzels, as they are high in simple carbs and won’t keep you satiated for long. 
  3. Greek Yogurt: A consistent favorite of mine, a single serving can offer 16 grams of protein, with only 5 grams of carbs and no added sugars. 
  4. Egg Wraps: If you’re craving a wrap or fajita, consider using these protein-packed wraps. They provide 5 grams of protein each and can be crisped up on a pan for added texture. Fill them with your favorite healthy fillings for a delicious meal. 

In conclusion, protein is not just about building muscle but also about preserving our independence and overall health. Remember, the goal is to achieve a balanced diet, where every nutrient has its own role to play. And as always, should you have any concerns about your dietary needs or any other health-related queries, feel free to reach out. Stay strong and nourished!