The following is an exerpt from Food and Fitness by Rosenbloom abnd Murray. And, I totally agree with their statments.
Protein intake should be increased to about 30 grams per meal and spreading protein throughout the day "feeds" muscles to build and maintain mass. Researchers use the term "anabolic resistance" to describe a decrease in muscle sensitivity to small amounts of protein in the diet. Meal plans should include quality protein and help adults understand what 30-grams of protein looks like. For example, • 2 scrambled eggs with 1 ounce of cheese and handful of spinach, 6 ounces soy milk, and 1 slice of toast • 3 ounces of tuna mixed with celery, onion, and mayo on 2 slices of whole wheat bread • 1 cup of pasta with 3-ounces of turkey or beef meatballs, green salad with balsamic vinegar dressing, and a slice of garlic bread Helping clients to translate grams of protein into portion sizes helps clear confusion. It is obvious from the examples above that it is easy to get protein from foods, even for those who choose a plant-based diet, and that protein powders are not necessary. Fat rounds out the dietary pattern, with olive oil and canola oil being the preferred added fats for cooking, salad dressings, and marinades. While we often promote physical activity to stave off aging, a recent study 3 in 1,000 adults found that a high-quality diet throughout adulthood was associated with better physical function in older ages. This study showed that it is never too late to improve diet quality and that it could reap big rewards in healthier aging.