No animal products, no problem!
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| | Plant-based foods are having a moment, to say the least. Promoting type 2 diabetes remission, lowering the risk of cancer and heart disease, reducing snoring — new potential health benefits of cutting out (or drastically reducing) animal products seem to pop up every day. | | Personally, I've been eating a mostly plant-based diet for a while. Although I feel great day to day, I do have to pay extra attention to my protein intake. Because while it's definitely possible to eat enough protein without eating animal products, it takes some effort. | | Today, Jessica Sandoz, a registered dietitian at Healthline, is here to talk to us about eating a protein-rich plant-based diet, including how these recommendations may change as you age. | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
September 3, 2024 • 4 min read | | | |  | | | Q: | Is it possible to get enough protein from plant-based sources alone? | | | A: | Yes, it's possible! In fact, you may do better eating a plant-heavy diet, especially as your overall appetite decreases with age. You may also opt for plant-based proteins because they tend to be loaded with fiber, another nutrient you need more of later in life.
Unlike animal proteins, plant proteins do not have all the essential amino acids our bodies need (with some exceptions, like soy and quinoa). As a refresher, complete proteins contain all 20 amino acids. Most plant-based proteins are not complete proteins.
To correct for this, make sure to focus on a VARIETY of the plant-based proteins so they can fill in each other's amino acid gaps. You may also consider small amounts of meat and non-meat proteins from animal sources, like eggs and dairy.
Preserving muscle mass is of the utmost importance for decreasing injury and improving your ability to bounce back quickly. Our protein needs increase as we age for three main reasons: - We need more protein to activate muscle building, aka muscle protein synthesis.
- We eat fewer nutrients overall.
- We do less weight bearing activity.
If you're over 65 years old, you might consider aiming for 1 to 2 grams (g) of protein per kilogram of body weight per day (the higher end is for those who are more active or have certain chronic health conditions).
It's just as important to space out the protein throughout the day! Our bodies can only use a certain amount of protein for muscle synthesis at a time. The goal is 25 to 35 g of protein per meal (rather than 15 g at breakfast/lunch and 70 g at dinner).
Exercise also activates muscle protein synthesis, so remember to work toward meeting exercise guidelines. That means getting 150 to 300 minutes of moderate activity per week, along with resistance or strength training twice a week that targets all major muscle groups. | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Sprouted soul | | | | | | |  | | Boombamo Seed Sprouting Kit | | Sprouts are a rich source of nutrients and may be a great way to pack some extra plant-based protein into your diet. In fact, sprouting a seed or legume can make protein easier to digest by reducing the amount of antinutrients. Of course, you don't need a premade kit to grow sprouts at home — but it can definitely make the project easier! This one includes two stainless steel screen lids to promote airflow, blackout sleeves (in case you're sprouting a plant that prefers less light), and a tray for propping up the jars. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |  | | Wellos is a sister brand of Healthline. | | | | Wellos offers curated recipe collections by meal type, dietary preference, and cuisine. Tailor your meals even further with filters for prep time, appliances, and more. | | | | | | | | | | | What we're digesting | | 🤔 What, exactly, do your kidneys do, anyways? Learn about their structure and function, the diseases that affect them, and how to keep them healthy. | | 🪸 Could this type of seaweed help prevent Parkinson's disease? A new mouse study shows promise in helping researchers better understand how to prevent this condition. | | 🫚 11 proven health benefits of ginger. Plus, creative ways to add it to your diet! | | 🦠 Everything you need to know about C. diff. Find out how these bacteria cause GI issues, including inflammation of the colon wall. | | | Thanks for reading, friends! We'll be back on Thursday. | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | bubbly water. | | | | |
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