By Carolyn Spence Cagle PhD, RNC-E
Successful aging demands our careful attention to adequate eating of nutrients, including protein sources throughout the day. Protein provides energy, nurtures bone and skin health, and supports muscle strength to prevent loss of balance and falls. Protein is the “building block” of our human cells, enzymes, and hormones to support immune and cardiovascular systems as well.
What are protein sources and how much protein do we need as we age? The amount depends on our age, gender, physical activity level, and overall health. The 2020-2025 Dietary Guidelines for Americans identifies protein sources as meats, seafood, eggs, low fat dairy, nuts, seeds, legumes, and soy products. Healthy protein sources such as salmon, trout, sardines, and plant-based proteins support less acidic blood than animal meat sources for less bone loss. Plant-based proteins also contain more fiber than animal sources, a good thing as we age.
Most nutritionists recommend 1.2 – 2 g of protein/kg of body weight for those age 65 years or older. A pound of weight equals 0.45 kg so a 110# woman would need 59-99 g of protein/day spread across daily meals. Those who exercise regularly will need closer to 2 g of protein/kg during that same period. Check with your doctor about your needed protein intake if you have a chronic disease (kidney, e.g.) that may support less protein intake.
How can you get more protein in your day? Here are some suggestions:
- Sip on protein drinks; my husband and I drink spinach-banana whey-based smoothies three times a week; gluten free persons can use egg, brown rice, or pea protein for a tasty high protein drink that delivers close to 30 g of protein.
- Eat at least 8 oz of seafood/week on a 2,000-calorie diet; fish is rich in omega-3 fatty acids, vitamin D, and selenium; salmon, shrimp, cod, crab, tuna, and pollock are all healthy choices.
- Eat Greek low-fat yogurt; I eat this with walnuts and chai seeds for extra protein several times/week; other yogurts are also good but lack the protein of Greek yogurt.
- Do meal preparation ahead so you have protein sources for salads, casseroles, or other quick meals; protein sources may include beans, peas, and lentils.
- Dump peanut butter, protein powder, chia seeds, nuts, eggs, or yogurt into your breakfast oatmeal made with milk; oatmeal alone only has 5-6 g of protein, but the other breakfast sources can add up to 20 g recommended by experts to support healthy BP and cholesterol values.
- Begin the day with eggs (2 eggs have 12 g of protein).
- Use plant-based substitutes for meals (pea protein ground beef, bean “chicken nuggets,” etc.); but, watch the sodium content if you have high BP.
- Eat ancient grains (quinoa, amaranth, millet, teff, e.g.) to increase daily protein.
- Eat seeds (sunflower, hemp) and nuts (cashews, almonds) to balance blood sugar levels and decrease inflammation.
- Add low-fat and unprocessed cheeses (Colby, Swiss, cheddar) to meals; low-fat cottage cheese and part-skim ricotta cheese have good amounts of protein to meet your needs.
Enjoy creating meals that bring pleasure and nutrient diversity as you consider these ideas to promote your health.
References cited:
Armstrong, L. (2023, November 27). 10 quick and easy ways to eat more protein. Retrieved from www.goodrx.com/well-being/diet-nutrition/low-to-eat-more-protein.
Fortifying your muscles and bones (2024, April). Healthy Aging, 21(4), pp. 4-5.