How Older Adults Can Meet Their Protein Needs
On February 25, 2026 By newsroom Topic: Food Guide
Why Protein Is Important for Older Adults
- Maintains Muscle Mass: Helps counteract the 30-50% muscle loss experienced between ages 40-80.
- Supports Body Functions: Aids in hormone production, enzyme activity, and neurotransmitter creation.
- Reduces Fall Risk: Stronger muscles improve balance and mobility.
Recommended Protein Intake
- National Academy of Medicine Recommendation: 0.36 grams per pound of body weight (54 grams for a 150-pound person).
- For Older Adults:
- Increased Needs: 0.45-0.55 grams per pound (68-83 grams for a 150-pound person).
- Chronic Illness or High Activity: Up to 0.68 grams per pound (102 grams for a 150-pound person).
- Spread It Out: Aim for 25-30 grams of protein per meal to optimize muscle synthesis.
Best Protein Sources
- Animal-Based:
- Complete proteins with all 9 essential amino acids.
- Examples: Meat, poultry, fish, eggs, dairy.
- Plant-Based:
- Includes beans, lentils, nuts, seeds, soy, and whole grains.
- Some, like quinoa and soy, are "complete proteins." Combine others (e.g., rice + beans) to meet amino acid needs.
- Considerations: Larger portions may be needed to match the protein density of animal sources.
Additional Tips
- Protein-Enriched Foods: High-protein pastas and cereals can supplement intake, but watch for added sugars or low fiber content.
- Protein Powders and Drinks:
- Useful for those with low appetites or difficulty chewing.
- Choose options with minimal additives and low sugar.
- Be cautious of potential contaminants (e.g., heavy metals).
Health Considerations
- Weight Loss: Protein boosts satiety, making it easier to maintain or lose weight.
- Underweight Individuals: Work with a dietitian to balance protein and caloric intake.
- Kidney Health: Excess protein can exacerbate chronic kidney disease—consult a doctor if needed.
Plant-Forward Eating Style
- Reduce reliance on animal products without eliminating them entirely.
- Popular and sustainable: The plant-based food market grew 25% in 2020, double the rate of traditional foods.
Prioritizing protein through balanced, nutritious meals supports strength, energy, and overall health as you age.
