Recent studies indicate that up to 71 percent of adults over the age of 65 are not consuming enough protein in their daily diets. This lack of adequate protein intake is a concern, as muscle mass naturally declines with age, which can reduce strength and make it harder for older adults to carry out everyday activities. Increasing protein consumption may help improve strength, health, and quality of life for many in this population.
One challenge is that aging often leads to changes in taste buds and an increased use of medications, both of which can dull the sense of taste. This makes foods like meat, dairy, and legumes seem bland or unappealing. As a result, some older adults may eat less or avoid certain high-protein foods altogether. Experts recommend adding fresh herbs and spices to meals and varying textures and colors to make food more appealing.
High-protein foods fall into two main categories: animal-based (such as chicken, turkey, fish, lean beef, eggs, yogurt, and milk) and plant-based (including tofu, nuts, seeds, and beans). There are several ways to incorporate these foods into daily meals:
– Drink a glass of milk with each meal.
– Add an extra egg when cooking dishes like stir-fries or omelets.
– Blend cottage cheese, tofu, nut butter or yogurt into smoothies.
– Try dipping fruit into cottage cheese for dessert.
– Add extra cheese, beans or meat to casseroles.
– Choose snacks such as stick cheese or trail mix.
Research shows that older adults who consume higher amounts of protein than younger adults experience better muscle mass retention, lower rates of bone fractures, and stronger immune systems. To determine individual needs more precisely, registered dietitians calculate recommended daily protein intake based on body weight. For example:
– A person weighing 100 pounds should aim for 36–55 grams per day,
– Someone at 150 pounds would need 55–82 grams per day,
– At 200 pounds the range is 73–110 grams per day.
Meeting daily protein recommendations can be difficult but is important for maintaining muscle strength, immunity and bone health as people age. Small dietary changes over time can support healthy aging.
Additional resources on nutrition for older adults are available from the University of New Hampshire Extension, which provides information about brain healthy foods and the importance of nutrition and physical activity in later life.
