Adequate protein intake is crucial for everyone, especially seniors, to maintain overall health, muscle strength, and mobility. Protein is a foundational nutrient for the body, crucial for the function of every cell, including muscles, bones, and organs. It aids in healing, cell repair, and maintaining bodily functions. Protein helps with:
- Healing from injuries
- Balancing fluid levels
- Recovery from surgery or illness
- Maintaining vision
- Hormone and enzyme balance
Why Do Seniors Need More Protein?
Older adults often have difficulty utilizing protein, requiring higher intake to meet their needs. Insufficient protein can lead to muscle mass loss and decreased bone strength, impacting mobility and increasing fall risk. A protein-rich diet supports muscle and bone health, aiding in daily activities and preventing frailty. It’s recommended that 10-35% of daily calories come from protein. Recent studies suggest seniors may need 1.0-1.3 grams of protein per kilogram of body weight, regardless of calorie intake.
20 Tips for a High Protein Diet for Seniors
Protein can come from animal or plant sources, broken down into amino acids by the body to build and repair tissues. Essential amino acids must be obtained from food, while non-essential and conditional amino acids are produced by the body or used during illness or stress. Increasing the amount of protein in your diet requires you to have a plan, and this starts with an awareness of your protein needs. Then make a list of high protein foods that you love to eat, and at every meal, try to swap out a carbohydrate for a higher protein food.
Breakfast
- Add nuts and seeds to cereal.
- Start with an egg, which contains 6 grams of protein.
- Make a Greek yogurt breakfast bowl.
- Use nut butters on toast or in oatmeal.
- Consider protein shakes for a quick breakfast.
Lunch
- Add protein to salads with nuts, seeds, or leftover meat.
- Substitute meat for bread with turkey roll-ups.
- Add hardboiled eggs to meals.
- Incorporate beans into salads or soups.
Dinner
- Opt for high-protein foods like steak or grilled chicken.
- Add cheese to meals for extra protein.
- Try fish such as tuna or salmon.
- Include plant-based meals like chickpea falafel or bean soup.
Snacks
- Pair fruits or veggies with smoked salmon or cheese.
- Snack on nuts or seeds.
- Choose healthy cured meats.
Ensuring sufficient protein in your diet promotes energy, muscle, and bone strength. Incorporate these protein-rich ideas into your meals to stay healthy and active.
If you or your loved one needs assistance with meal planning and preparation to ensure a balanced, high-protein diet, our Aged Care Professionals at Home Care Assistance Sunshine Coast are here to help. Contact us today to learn more about our personalised care services and how we can support your health and well-being.