This article will focus on a cheap source of protein for the elderly ones. However, Chicken and Turkey are among the most versatile forms of high-quality protein, which is why they are commonly found in many recipes.
From being baked in the oven to grilled and put on top of a salad or in a sandwich, eating chicken can be an unhealthy protein choice; at the same time, it can be devastating to the health of people aged 40 and above.
Source: The Protein Chef
A small study published in the American Journal of Clinical Nutrition found that white meat chicken increased LDL (Low-Density Lipoprotein) “bad” cholesterol in the same way that red meat does. This can also have impacts on your risk of heart disease.
Cholesterol, carcinogens, pathogens, and even faces in chicken products increase the risk of heart disease, breast and prostate cancers, urinary tract infections, and foodborne illness.
Why adults should eat foods rich in proteins food
Protein is essential for delaying frailty and maintaining muscle mass and function, inadequate protein intake contributes to muscle wastage, impacting physical function and increasing the risk of frailty and mortality.
This risk is again increased in older adults with obesity, who may be unable to exercise or move freely, as their weight may mask the problem.
To read more on why seniors need more proteins, visit here https://www.healthhub.sg/live- healthy/2076/seniors-need-more-protein
10 Cheap Sources of Protein
EGG
Whole eggs are one of the most nutritious and high-quality protein sources. Because they contain all the amino acids. 35% of the calories in an egg are protein. For example, one large egg (with 78 calories) has 6 grams of protein. It is important to know that the egg yolk contains the most vitamins, minerals, and antioxidants. However, egg whites contain at least 60% protein.
If calorie intake is a concern, straining out the yolk and consuming egg whites is a great option. The yolks contain more calories (55, raw) than egg whites (17, raw). Additionally, egg whites have significantly less fat than the yolk, as the yolk makes up most of the egg’s fat content. Overall, eggs are a ‘complete’ source of protein that contain all nine essential amino acids and many other significant health benefits.
FISH
As one of the lowest-calorie yet protein-rich foods on our list, fish is an excellent option for oldies to boost their protein intake. You may already have a favourite, but plenty of fish are in the sea to keep your protein options open. Some of these fish include Tuna, Tilapia, and Titus, among others.
TOFU
Delicious soybean options are a great plant-based addition to any diet that needs protein. Considered a whole source of protein, soybeans provide the body with all the amino acids it needs.
Tofu is made from soybean curds that are pressed together, like the process in which cheese is made. While it does not have much taste, tofu can easily absorb the flavour of the ingredients in which it’s prepared. Per 1⁄2 cup, tofu contains about 94 calories, six grams of fat, and a solid 10 grams of protein. Tofu is also a great source of Iron, magnesium, and calcium.
GREEK YOGHURT
Greek yogurt (A.K.A strained yogurt) is a thick yogurt with more protein. Greek yogurt contains almost double the protein content compared to regular plain yogurt.
ALMONDS
Almonds are one of the nuts with the highest amount of protein content. They are protein-rich and loaded with other vital nutrients like fibre, vitamin E, manganese, and magnesium. The protein content of almonds sits at 13% of its calorie. So, an ounce (28 g) of Almond, with 161 calories, contains 6 grams of protein.
OATS
Oats are one of the healthiest grains you can get. It’s full of essential nutrients (like fiber, manganese, magnesium, and so on) and contains a significant amount of protein. Half a cup of uncooked oats with 303 calories has 13 grams of protein.
OKRA
Okras are nutritious and super low in calories. They also manage to have a significant amount of protein compared to most other vegetables. 100 grams of okra, with a measly 33 calories, contains 1.9g of protein
SHRIMP
Shrimp is one seafood that is not only high in protein but contains a variety of incredible nutrients like omega- 3 fatty acids, vitamin B12, and selenium, to name a few. Protein occupies about 82% of its calories. A 3-ounce (85 g) cooked shrimp, with just 84 calories, contains just about 18 grams of protein.
CRAYFISH
Crayfish is another seafood packed with protein and other vital nutrients. The best part is they are one of the best ways to simultaneously add protein and flavour to your foods.
NATURAL PEANUT BUTTER
Peanut butter is full of protein. It is also cost-friendly, with an average cost of around $2.50 per 16-ounce (454- gram) jar. A two-tablespoon serving of this creamy nut butter provides 8 grams of protein (3).
Moreover, studies have shown that people who include peanuts and peanut butter in their diets are less likely to develop chronic diseases like heart disease and diabetes.
