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Why do I need protein?
Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions - such as muscle and brain function.  As we age we lose muscle mass and cell responsiveness.  Proteins transmit essential hormones and chemicals to all parts of your body.

How much protein do I need?
Our protein needs depend on our age, size, and activity level. *It is recommended that adults get one gram of protein for every kilogram of body weight. In terms of protein for older adults, one-and-a-half grams per kilogram may be more appropriate for preserving senior muscle mass.

Try these quick snacks for on the run protein:

1. Protein Shakes (see below)

2. Almonds, no more than 10 - 15

3. Lowfat yogart cups

4. 1% fat cottage cheese cups (not much more fat and they taste much better)

Morning Protein Shake:
One cup Almond Milk or Coconut Milk
One banana
Handful of spinach
Two sprigs of mint
Ice cubes is delicious and a wonderful drink to take with you as you are running out the door!

My Favourite Summer Protein Shake:
1 cup frozen mango
1 cup low fat, 30 calorie almond milk
1 scoop vanilla protein powder
Blend...Delicious and very refreshing
If you add less almond milk it becomes thicker and it is like eating soft ice cream...yummy!

*References:  Clinical Geriatrics. July 2009. pages 44-45, [Link Removed]

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