Nutrition experts emphasize that protein not only needs to be sufficient in quantity but also diverse in sources and reasonably distributed throughout the day. Protein from meat, fish, eggs, milk and soy products can all play a role in a balanced diet.
For people around 40 years old, fish and lean poultry can be suitable choices for dinner. Choose high-quality protein-rich foods, including fish, lean meat, eggs, milk and soy foods.
Fish can be changed between many types during the week. Poultry should prioritize lean meat, limit skin and greasy dishes. Preparation methods are also noteworthy: steaming, boiling or cooking instead of frying helps control the amount of fat and energy of dinner.
Protein in dinner does not necessarily have to come from meat. Tofu, soybeans and bean products are also notable sources of plant-based protein.
According to nutrition experts, combining animal protein and plant protein makes meals more diverse. Grains and beans can also be combined to supplement amino acids together, thereby improving the nutritional value of plant protein.
Therefore, a dinner can combine fish or poultry with tofu, greens and a suitable portion of starch, instead of just eating one type of meat.
One noteworthy point is that "prioritizing protein in dinner" should not be understood as putting the majority of protein in the day into dinner.
Experts believe that protein should be distributed relatively evenly between meals. Protein distribution throughout the day is related to nutrition and muscle maintenance.
Adults should pay attention to both the amount of protein, the quality of protein sources and the distribution between meals, instead of focusing on supplementing too much in one meal.
A dinner can choose fish, shrimp, skinless poultry, lean meat or tofu as the main source of protein. Add green vegetables and a moderate amount of starch to create a balanced meal.
It is important to change the source of protein instead of eating a fixed dish every day. You should use a variety of protein-rich foods and combine animal sources with soy foods.
In addition, people with kidney disease, gout or chronic diseases need to be careful when increasing their own protein intake. A high-protein diet is not always better; Experts warn against running after an uncontrolled high-protein diet.
For people entering the age of 40, the goal of dinner is not to eat a lot of protein but to choose quality protein sources, eat diversely and distribute it reasonably throughout the day. Fish, lean poultry, eggs, milk and soy can alternately appear in the menu, combined with vegetables and cereals to create a balanced diet.
