Healthy Aging Starts Here: Protein-Rich Foods for Seniors

When you think of protein, you might think of it as something people are trying to build muscle or consume regularly in their diet. However, the people who need to consume protein the most consistently are older people.

Protein is one of the three essential nutrients our body needs for muscle, bone, collagen production, digestion, and fighting infections. Therefore, we need to consume protein daily throughout our lives. Dr. Stuart Phillips, a muscle physiologist and nutritionist at McMaster University in Canada, emphasizes that “we need to consume protein daily because old protein gets damaged or worn out and new protein needs to replace it.”

However, the intake of these proteins decreases with age. According to the New York Times, about 50 percent of women and 30 percent of men in the population 71 and older do not meet the federal recommendation for protein, even though older people should eat more protein than adults.

Dennis K. Houston, a professor of gerontology and geriatric medicine at Wake Forest School of Medicine, emphasizes that “the recommended amount of protein for the elderly is the same as for young adults, but those over 65 should consume an additional 0.45-0.54g per pound (equivalent to 0.99-1.19g per kilogram).”

The reason is muscle loss. Muscle mass decreases rapidly in the 50s or older, leading to physical deterioration. Older people with reduced muscle mass have mobility issues and are prone to falls. When this happens, the muscles can’t protect the weakened bones, which can easily break. A frail body that has been injured does not recover quickly and can even increase the risk of premature death.

To prevent these problems, older people must consume enough protein.

Older people might not consume enough protein due to a lack of appetite compared to when they were younger, difficulty chewing, or a decline in cooking abilities.

To address this issue, Dr. Houston advises utilizing relatively easy and convenient foods like yogurt, eggs, and beans rather than recommending only meat consumption.

Also, emphasizing the importance of breakfast is crucial. Many people skip breakfast or have a light one. For older people, who often don’t consume enough protein, increasing protein intake in one meal can be challenging due to generally smaller meal sizes. Therefore, it’s necessary to ensure a protein-inclusive breakfast to meet protein needs and increase overall meal sizes.