Three Favorites: Protein Sources

(This article has been updated as of Dec 4, 2020. Covid has now dramatically accelerated the already growing trend toward online wellness coaching and age group-specific guidance on healthy habits. To address these needs directly I have launched a comprehensive online program for Boomers like me with my longtime colleague and favorite healthy eating expert , Anne Moselle, R.D. Check it out here.)

This category was my toughest group to narrow down to three in the entire six-part series of my top fitness and nutrition choices. These items are not necessarily the three I consume in the most volume, or even the sources I enjoy more than any others, although I do consume a good amount of each and enjoy all three. Meat (beef, chicken and pork, primarily) actually makes up a decent portion of my protein intake. But because red-meat eaters and non-meat eaters are often oriented toward some different priorities with their food consumption, I'll save a look at those options for a future article.

In the end, I decided to make the selection my top choice in each of a broader representation of popular eating styles: Lacto-ovo vegetarian, Pescatarian and Vegan.

1. Eggs - Every weekday starts for me with vegetable juice and a hard boiled egg. It's a convenient, modular, no-prep option that serves my on-the-run lifestyle better than most protein options. When there's more time I'll microwave a scrambled egg with spinach, cheese and sun-dried tomatoes and top with salsa, fry a couple or make banana egg pancakes (two eggs, one banana). Their versatility is a major selling point.

2. Fish - This is the protein I eat out most because I don't have the patience or skill to cook it at home. I love fish grilled and baked, but will also have sushi once a month or so and a can of tuna (with lemon juice and balsamic vinaigrette) a couple of times a month. Other than egg whites, it's just about the leanest protein source you can find and contains heart healthy fats as well.

3. Soy - Not many people are huge soy fans; it tends to be more of a practical option for vegans who want to be sure they're getting adequate levels of complete proteins. But, like mushrooms do, tofu soaks up the surrounding flavors of foods and seasonings it's cooked with and can be quite delicious when combined with the right accompanying tastes and textures. I also enjoy boiled edamame and the baked version available as a handy snack.

Honorable mentions: Whole milk decaf lattes, beans, peas, RX Bars and smoothies with Greek yogurt.

And remember, if you're a strength training athlete especially, you need to get somewhere in the neighborhood of .5 to .75 grams a day for each pound of your ideal maintainable body weight. One egg is about 6-8g; a lean cut of beef the size of a deck of cards is around 20g.

So dig in and stay strong!

Dan Taylor, ACE, NASM-CPT, is owner and head trainer at Pleasanton-based Tri Valley Trainer. They provide personal training and small group fitness solutions at their studio and a premium, innovative, medically endorsed web-based group coaching wellness program for the over-fifty tribe.