Just how much protein do older adults need? Maybe more than most have been consuming.

An international team of experts in the April 2014 issue of Clinical Nutrition recommends an increase in the amount of protein for older adults. Current daily U.S. protein recommendations are 56 grams for men 19 years and older (based on .8 grams of protein per kilogram of body weight). The team is recommending a daily protein increase of 1.0 to 1.2 grams per kilogram for healthy adults older than age 65.That amount translates into 68 to 82 grams of protein for a 150-pound person.

Higher protein intake may help combat muscle loss, which is estimated to be 1-2 percent each year after age 50. Protein is an essential nutrient that helps make up every part of our body, including hair, skin, muscles and organs. It's critical for building, maintaining and repairing tissues in the body, as well as the proper performance of body processes such as digestion and metabolism. Protein is also used to produce hormones, antibodies, enzymes and other chemicals that are needed for a healthy body.

Foods that are high in protein include chicken, turkey, beef, fish and seafood, milk, cheese, yogurt, especially Greek yogurt, cottage cheese, eggs, beans, pork tenderloin, peanut butter, nuts and seeds.

In addition to increased protein, older adults need daily physical activity, such as resistance training and aerobic exercise, as long as possible.

Q and A

Q: The biggest barrier keeping me from being as active as I know I should be is that I'm just too tired. How can I get the energy to be active?

A: You are not alone in feeling that you don't have enough energy for physical activity. Nevertheless, finding a way to include some physical activity nearly every day is so important to your health, it is well worth finding a way to solve the problem. And it's hard to believe, but if you can talk yourself into just 10 minutes of movement, you may be surprised at how much better you feel. First, try to decide whether your tired feeling is a physical or emotional fatigue. If you are physically tired, why? If you aren't getting enough sleep because you stay up trying to unwind by watching TV or getting caught up on the Internet, set an alarm to help you recognize time to go to bed earlier. Work your way back from current habits to a 15 to 20-minute earlier bedtime until you find yourself waking up rested in the morning.

If you lack energy because your eating habits don't provide lasting fuel, focus on balanced meals, with at least two-thirds of your plate each time you eat providing whole grains, vegetables and fruits. Up to one-third of your plate might include animal protein like meat, poultry or seafood; if animal protein is not your preference, then make sure you are including enough beans, nuts or other sources of protein. We each have different natural body rhythms; some feel more energy in the morning, others later on. Try aiming for physical activity at the time when you naturally have most energy. However, maybe you're not exhausted physically, but emotionally, from stress and trying to juggle many concerns. Start with 10 minutes of movement. After you've done this a few times and seen the difference it makes, remind yourself that taking 10 or 20 minutes to release stress will pay off in leaving you feeling less tired and better able to cope. If this tiredness continues, do check with your doctor, because it could be a sign of anemia or another medical or psychological problem that needs treatment to improve.

Information courtesy of the American Institute for Cancer Research.

Recipe

Here's a recipe for Halibut with Charred Tomatoes and Dill, from Cooking Light Magazine, that offers plenty of protein (32 grams) as well as only taking a short time to make.

Halibut with Charred Tomatoes and Dill

4 (6-ounce) halibut fillets, skinned

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

2 tablespoons butter

1/2 cup dry white wine

1 1/2 cups cherry, pear or grape tomatoes

1 teaspoon olive oil

1 tablespoon chopped fresh dill

Oregano leaves (optional)

Heat a large skillet over medium-high heat. Sprinkle fish with 1/4 teaspoon salt and pepper. Add butter to pan; swirl until butter melts. Add fish; cook 1 minute. Add wine; cover, reduce heat to medium-low, and cook 7 minutes or until fish flakes easily. Heat a small skillet over high heat. Combine tomatoes and oil. Add to pan; cook 3 minutes or until lightly charred and beginning to soften. Place 1 fillet in each of 4 shallow bowls; spoon cooking liquid evenly over fillets. Divide tomatoes among servings. Sprinkle with 1/4 teaspoon salt and dill. Garnish with oregano, if desired. Serves four.

Per serving: 252 calories, 32 g protein, 3 g carbohydrate, 9.4 g fat, 99 mg cholesterol, 1 g fiber, 466 mg sodium.

Charlyn Fargo is the registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.