The newest research shows that we may need to be eating more protein — up to 20 to 30 grams per meal, especially for those over 50. The studies, published in the Journal of Clinical Nutrition, June issue.

Dietary protein is a cornerstone of healthy aging, according to Stuart Phillips, Ph.D., FACSM, FACN, Physical Activity Centre of Excellence researcher at McMaster University in Ontario, Canada. Phillips spoke at a Nutrition Adventure, sponsored by the National Beef Association, held in Kansas City, Kansas.

Phillips was part of the team that convened earlier in Washington, D.C., for Protein Summit 2.0. The emphasis of the summit was to look at optimal protein intake.

"Sarcopenia (muscle wasting) in the aging is problematic and can predispose morbidity and mortality but can be offset by exercise and protein," Phillips said. "We have found that more protein is needed to optimally stimulate muscle protein synthesis than currently recommended for the elderly."

Resistance exercise rather than cardiovascular is the primary stimulus for hanging on to muscle mass and maintenance of strength, Phillips added. As strength increases, there is less risk for mortality.

In recent studies, he has found that loss of muscle mass was lowest with the highest intake of protein — up to 25 percent higher than the current RDA.

"What we have found is that aging is typically associated with reduced food intake, especially protein," said Phillips. "Our recommendation is for older adults to reverse that trend and consume more protein — up to 1 or 1.2 grams of protein per kilogram instead of the recommended .8 grams per kilogram."

That translates into 20 to 30 additional grams of protein per meal.

"And if you add in resistance exercise as well with seniors, you get a rise in protein synthesis," said Phillips.

It's also important that protein consumption is about the same at each meal, Phillips said. Most people typically consume about 10 grams of protein for breakfast, 15 grams for lunch and 30 to 60 grams for dinner.

"For efficient utilization, protein needs to be redistributed to 20 to 40 grams at each meal," he added. "We found the best utilization for increased muscle mass for a 70 year old at 32 grams of protein at each meal. Older persons require larger doses of protein to stimulate muscle protein synthesis on a per meal basis.

"My message is to start eating more protein now — it's easier to intervene early on rather than trying to rescue someone in their 80s or 90s."

Q and A

Q: Is broccoli more nutritious raw than when cooked?

A: Actually, raw broccoli is not necessarily more healthful than cooked. Broccoli is part of the cruciferous vegetable family and a great food to include in your diet either raw or lightly cooked. These vegetables provide many nutrients but their unique contribution is a group of compounds called glucosinolates. When we chew or chop these vegetables, glucosinolates are exposed to an enzyme stored elsewhere in the plant that converts these inactive compounds to isothiocyanate compounds, which studies suggest may reduce cancer risk. The latest research shows that you can get high amounts of these protective compounds if you blanch the vegetables first. Blanching is a quick dip in boiling water, followed immediately by cooling. You can also preserve both nutrients and the enzyme needed to form protective isothiocyanates if you steam broccoli for three or four minutes (just until crisp-tender) or microwave for less than one minute.

Especially if you won't be consuming the cooking liquid (as in soup), boiling broccoli — or other cruciferous vegetable — is not the optimal method. Boiling leaches out the vegetable's water-soluble vitamins in these vegetables, such as vitamin C and folate, as well as many of the glucosinolate compounds, which are water-soluble, too. Moreover, too much exposure to high temperatures destroys the enzyme that converts the inactive glucosinolates to active compounds. Serving broccoli raw is an excellent option, since it retains these nutrients and the enzyme that forms isothiocyanate compounds. Before serving on a relish tray or salad, quickly blanching and cooling allows you to get even a bit more of these compounds. When you want cooked broccoli, steaming or very brief microwaving are excellent choices.

Information courtesy of the American Institute for Cancer Research.

Recipe

The fresh pears in this tenderloin, cranberry and pear salad with honey mustard dressing, add quite 3.3 g of fiber. The lean beef adds 26 g of protein. It's from The Healthy Beef Cookbook.

TENDERLOIN, CRANBERRY AND PEAR SALAD WITH HONEY MUSTARD DRESSING

4 beef tenderloin steaks, cut 3/4 inch thick (about 4 ounces each)

1/2 teaspoon coarse grind black pepper

Dressing

1/2 cup prepared honey mustard

2-3 tablespoons water

1 1/2 teaspoons olive oil

1 teaspoon white wine vinegar

1/4 teaspoon coarse-grind black pepper

1/8 teaspoon salt

Salad

1 package (5 ounces) mixed baby salad greens

1 medium red or green pear, cored, cut into 16 wedges

1/4 cup dried cranberries

1/4 cup coarsely chopped pecans, toasted

1/4 cup crumbled goat cheese

Season beef steaks with pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium-rare to medium doneness, turning occasionally. Meanwhile, whisk dressing ingredients in small bowl until well-blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over each salad. Top each salad evenly with dressing, pecans and goat cheese. Serves 4.

Per serving: 321 calories, 26 g protein, 21 g carbohydrate, 14 g fat, 67 mg cholesterol, 3.3 g fiber, 434 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.