FERNWOOD FITNESS - PULSE eMagazine - Issue#10 - Flipbook - Page 27
Signs of protein deficiency
Signs of protein de昀椀ciency
include:
• was琀椀ng of muscles, which
can lead to reduced
physical func琀椀on and an
increased risk of falls
• oedema (build-up of 昀氀uid)
• anaemia
• slow growth (in children).
Protein de昀椀ciency is
uncommon in most people.
People who are ill and/or older
people are at an increased
Add nuts
or seeds to
salads (for
example,
walnuts,
pumpkin
seeds).
risk of protein de昀椀ciency and
protein-energy malnutri琀椀on.
For these people dietary intake
and risk of malnutri琀椀on should
be monitored. Encouraging
consump琀椀on of high protein
foods is especially important.
was琀椀ng and maintain strength
(for example, walking and
resistance/strength exercises).
This is par琀椀cularly important
for adults over the age of
50 as muscle mass begins to
decrease with age.
To maintain muscle mass and
strength it is also important
to complement protein intake
with exercise to avoid muscle
Snack on Greek
yoghurt, nuts
or cheese and
crackers.
Add grated
cheese to
cooked foods.
Add skim milk powder
to soups, stews, cereal
and drinks.
Add legumes
(for example,
cannellini beans)
to soups and
casseroles.
