This week, fitness expert Graham Low is talking about how we could all increase our protein intake to help build muscle and stay full
WHEN people talk about healthy eating, protein is often mentioned. Most of us know it is important, but many people do not realise just how important it becomes as we get older
Protein does much more than help build muscle. It helps repair the body, supports your immune system and keeps you feeling fuller for longer after meals
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It also plays a big part in staying strong and active as the years go by
As we get older, we naturally begin to lose muscle. This is a normal part of ageing, but it can make everyday tasks feel harder if we do not do something about it
Climbing the stairs, carrying shopping or getting up from a chair all rely on having enough strength
One of the best ways to protect your muscles is to combine regular strength training with enough protein in your diet
Protein also helps your body recover after exercise. Whether you have been for a walk, done a workout at home or spent the afternoon gardening, your muscles need protein to repair and grow stronger
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Another benefit is that protein helps keep you satisfied. Meals that include a goodn make it easier to avoid unnecessary snacking between meals and help you manage your weight without feeling hungry all the time
The good news is that you do not need expensive supplements or fancy products
There are plenty of everyday foods that are packed with protein
Chicken, turkey, salmon, eggs, lean mince, Greek yoghurt, cottage cheese, milk, beans and lentils are all great choices
One of the easiest ways to improve your protein intake is to spread it across the day
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For breakfast, swap sugary cereals for eggs on wholemeal toast or a bowl of Greek yoghurt with berries
At lunchtime, add chicken, tuna or cottage cheese to a salad or sandwich
For your evening meal, include a good portion of lean meat, fish or beans alongside vegetables and potatoes or rice
Even snacks can help. A pot of Greek yoghurt, a boiled egg or a handful of roasted chickpeas are all simple options
A good target for most people is to include aram. Just aim for balance and variety
When you combine good nutrition with regular movement and strength training, you give your body the best chance of staying strong, active and independent for years to come
Sometimes it is the simple habits that have the biggest impact
