Food

With a budget of £110, here is a shopping list that should last you three weeks.

• Grains: £20 – this should get you enough cereal, pasta, rice, and other grains to last three weeks.

• Dairy: £15 – should be enough for milk, cheese, yoghurt, and other dairy products.

• Fruits and Vegetables: £20 – this should be enough for fresh produce to last three weeks.

• Protein: £20 – this should get you enough meat, fish, tofu, eggs, and other sources of protein.

• Canned Goods: £10 – this should cover canned soups, beans, and other canned goods.

• Snacks and Treats: £15 – this should get you enough snacks and treats to last the entire three weeks. Make these things like protein bars, and healthy nutrition snacks.

• Other Groceries: £10 – this should cover any other groceries that you may need, such as spices and condiments

Monday:

Breakfast – Oatmeal with berries

Lunch – Tuna and cheese sandwich

Dinner – Garlic chicken with roasted vegetables

Tuesday:

Breakfast – Bacon and egg sandwich

Lunch – Bean soup with grilled cheese

Dinner – Baked salmon with roasted potatoes

Wednesday:

Breakfast – Yogurt and granola

Lunch – chicken, peppers and spring onion stir-fry

Dinner – Pasta primavera

Thursday:

Breakfast – Fruit smoothie

Lunch – Salad with grilled chicken

Dinner – Grilled steak with mashed potatoes

Friday:

Breakfast – Pancakes with maple syrup

Lunch – Chicken goujon and slad wrap

Dinner – Beef Burger with wedges

Saturday:

Breakfast – Scrambled eggs and toast

Lunch – Veggie burger

Dinner – Baked fish with roasted vegetables

Sunday:

Breakfast – Omelet with vegetables

Lunch – Tuna salad

Dinner – Chicken Breast, potatoes, mixed vegetables

Older People Need More Protein in Their Diet

As people age, their dietary needs change. One important nutrient that older people often overlook is protein. Getting enough protein is important for maintaining muscle mass and strength, bone health, and overall immunity. Here’s why older people need more protein in their diet.

Muscle Mass and Strength

As people age, their muscle mass and strength naturally decrease. This can lead to a decrease in physical activity and an increased risk of falls and injury. Eating enough protein can help maintain muscle mass and strength, helping to reduce the risk of falls and other injuries.

Bone Health

Protein is an important nutrient for keeping bones healthy. Studies have shown that getting enough protein can help reduce the risk of bone fractures and other bone-related conditions.

Overall Immunity

Protein is also important for overall immunity. It helps the body produce antibodies that fight off infection and disease. Getting enough protein can help boost immunity, especially in older people.

What is Sarcopenia?

Sarcopenia is a condition associated with ageing that causes a gradual loss of muscle mass and strength. As people age, the number and size of their skeletal muscle fibres decrease, leading to a decrease in strength and physical performance. This can lead to an increased risk of falls, fractures, and other injuries, as well as decreased mobility and quality of life. Sarcopenia is thought to be caused by a combination of factors, including a decrease in hormones associated with muscle growth, reduced physical activity, age-related changes in nerve-muscle interactions, and decreased nutrient availability.

The best way to prevent and treat sarcopenia is to maintain an active lifestyle, which includes engaging in regular physical activity. Eating a balanced diet that provides enough protein and essential vitamins and minerals is also important. Additionally, regular resistance training, such as weight training and yoga, can help keep muscle mass and strength up.

In conclusion, sarcopenia is an age-related condition that causes a gradual loss of muscle mass and strength. The best way to prevent and treat sarcopenia is to maintain an active lifestyle and eat a balanced diet.

References:

1. National Institute on Aging. (2019). Sarcopenia. Retrieved from https://www.nia.nih.gov/health/sarcopenia

2. National Institutes of Health. (2018). Eating and Physical Activity During Aging. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK214496/

3. Campbell, W., & Evans, W. (2006). Applying exercise science and nutrition in ageing. The American Journal of Clinical Nutrition, 83(3), 895-899. Retrieved from https://academic.oup.com/ajcn/article/83/3/895/4598

How to Get Enough Protein

Older people should aim to get at least 0.8 grams of protein per kilogram of body weight per day. For example, a 70-year-old woman who weighs 68kg should aim for about 54.4 grams of protein per day. Good sources of protein include lean meats, fish, eggs, dairy, nuts, and legumes.

In conclusion, older people need more protein in their diet to maintain muscle mass and strength, bone health, and overall immunity. It’s important to get at least 0.8 grams of protein per kilogram of body weight per day and to look for lean meats, fish, eggs, dairy, nuts, and legumes as sources of protein.

References:

1. The American College of Sports Medicine. (2016). Protein and Older Adults: What You Need to Know. Retrieved from https://www.acsm.org/docs/default-source/brochures/protein-and-older-adults.pdf

2. National Institutes of Health. (2019). Protein Intake - How Much Protein Should You Eat? Retrieved from https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/