Beef for Life Beef for Life_E_7.2018_eBook | Page 15

StAy StRONg AND RESiLiENt iN LAtER yEARS
Tea and toast for breakfast… lunch… and dinner? If this
sounds familiar, you are putting yourself at risk nutritionally.
Healthy eating in the later years is not always easy, but staying
vital depends on it. Many older adults decrease their protein
intake - a critical mistake. Research shows that protein
requirements actually increase as we age.
As we get older, we gradually lose muscle mass, a condition
known as sarcopenia. Sarcopenia can result in decreased
strength and frailty over time. Prevention is key! Start now with
weight bearing exercise and increase protein intake to slow down
or even stop the progression of sarcopenia.
Aim to get protein at each meal, keeping in mind that you don't
need a large amount at any one time – a steak the size of your
palm counts as a serving. Foods that are good sources of protein
include beef, pork, lamb, fish, poultry, eggs, legumes (such as
chickpeas and lentils), dairy products, and nuts. Try to get a
variety of these every day. Mixing and matching ensures you get
the unique benefit each protein food offers.
NOT ALL PROTEINS ARE
CREATED EQUAL.
Protein from meat is what
we call ‘complete’, meaning
meat contains all the
essential amino acids,
whereas plant-based
proteins do not. This makes
meat more “efficient” at
delivering the protein your
body requires. Also, since
plant based proteins do not
contain as much protein per
serving, you need to eat
more. To get 26 g protein you
can eat 1 serving of beef
(184 calories) or 2.5 servings
of black beans (420 calories).
Beef has more protein per
serving.
With Mini Meat Loaves you get many meals that you can portion out to
tuck in the freezer. Efficient home-cooking.
Cheeseburger Mini Meat Loaves
INGREDIENTS
1 1 ⁄ 2 lb (750 g)
1
1 cup
1
⁄ 3 cup
Lean Ground Beef
egg, beaten
shredded Cheddar cheese
finely shredded onion
(1 small)
¼ cup
2 tbsp
⁄ 4 tsp
⁄ 2 cup
1
1
dry bread crumbs
EACh burger relish and
prepared mustard
EACh salt and pepper
ketchup
METHOD
Combine beef, egg, 1 ⁄ 2 cup of the cheese, onion, bread crumbs, relish, mustard, salt and
pepper. Mix lightly but thoroughly to blend.
Lightly spray 12 muffin or custard cups with cooking spray. Divide mixture among cups;
make indentation in centre of each with back of spoon. Fill indentations with ketchup.
Sprinkle each with remaining cheese, dividing equally.
Bake in 375°F oven for 25 to 30 minutes or until digital rapid-read thermometer inserted
into meat portion of EACH reads 160°F (71°C). Makes 12 meat loaves.
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