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Research presented at the American Dietetic Association (ADA) Annual Food and Nutrition Conference suggests ingesting more protein over the course of one’s entire day instead of concentrating it during dinner time. As we age it becomes harder for our bodies to synthesize muscle proteins and keep our lean muscle mass. However, simply eating more protein is not the answer. Currently, servings from the protein group are limited because of heart-unhealthy saturated fat and a desire to limit the increase in LDL (a.k.a. “bad” cholesterol). Luckily, the solution is fairly simple, add lean dairy (skim milk, nonfat yogurt, or reduced fat cheese) to meals, which can also provide much needed calcium, potassium and even vitamin D. Here are three helpful tips in increasing protein intake without the unhealthy side-effects.

3 Tips for Increased Lean Dairy

  1. Swap your morning coffee’s cream with a serving of low fat milk.
  2. Put a slice or two of reduced fat cheese on your lunch, and while you’re at it make it a heart-healthy turkey, chicken, tuna or roast beef sandwich.
  3. For desert have a serving of nonfat yogurt topped with fresh berries.

Read the full article at Boston.com

Want to Stay Lean & Mean as You Age: Reach for the Protein