Dante Carrillo
Protein is an essential part of a healthy diet, especially for older people. It helps to maintain muscle strength, balance, agility, and resilience. As we age, our bodies may not be able to use protein as efficiently as when we were younger, and ageing also uses up our nutritional reserves. Therefore, it is important to be mindful of our protein intake and find ways to incorporate protein-rich foods into our diets. This can be done by swapping out carbohydrates for high-protein foods, such as eggs, Greek yoghurt, lean meats, and nuts and seeds. Protein supplements and powders can also be added to meals like oatmeal to increase protein intake without adding bulk.
| Characteristics | Values |
|---|---|
| Importance of protein in elderly diet | Protein is responsible for preserving muscle strength, bolstering the immune system, and for the growth and repair of all tissues, including surgical wounds and pressure ulcers. |
| How much protein is required | It is generally recommended that 10-35% of your calories should come from protein. That means if you eat 2000 calories a day, you need between 200 and 700 calories to come from protein. Seniors may actually need 1.0-1.3 grams of protein for every kilogram of body weight. |
| Sources of protein | Lean meat, eggs, Greek yoghurt, cheese, cottage cheese, tuna, salmon, finely ground beef, hummus, canned mussels, bone broth, nutritional yeast, edamame, whey protein powder, peanut butter powder, and low-fat dairy products. |
| Meal ideas | Adding nuts and seeds to cereal, having eggs for breakfast, and using Greek yoghurt instead of mayonnaise in salads. |
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What You'll Learn
Add protein powder to meals like oatmeal or smoothies
As people age, their bodies may need more protein to meet their nutritional requirements. Research shows that older people are not able to use protein as efficiently as younger people, so it is important to ensure that the elderly are getting enough protein in their diet to maintain their overall health, muscle strength, balance, agility, and resilience.
One way to do this is by adding protein powder to meals like oatmeal or smoothies. Protein powder is a convenient way to boost the protein content of meals and can be easily incorporated into various recipes. It is recommended to use protein powder in addition to a balanced diet, rather than as a replacement for animal or plant protein sources.
- Oatmeal: You can add protein powder to oatmeal by mixing it with water, milk, or alternative milk. It is important to note that when heated, some protein powders may curdle, resulting in a grainy texture. To find the best method for you, experiment with adding the protein powder before and after cooking the oatmeal. You can also make baked oatmeal with protein powder, which can be enjoyed warm or cold.
- Smoothies: Smoothies are a great way to consume protein powder, especially after a workout or training session. Simply add your favorite protein powder to a blender with other ingredients such as berries, milk, yogurt, or peanut butter. You can also include liquid egg whites, which are a pure and super high-quality source of protein.
By incorporating protein powder into meals like oatmeal or smoothies, you can easily increase the protein intake of elderly individuals, helping to support their overall health and well-being.
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Eat more eggs, Greek yoghurt, cheese, and lean meats
As we age, our bodies may need more protein to meet their needs. Research has shown that older people are not able to use protein as efficiently as younger people, and their bodies may need more protein to compensate. A diet high in protein can protect against the loss of tissue and muscle mass.
Eggs are a neat little protein package. Each egg holds 6 grams of protein, and they can be prepared in a variety of ways. For a quick, no-cook breakfast option, hard-boil several eggs at a time and keep them in the fridge. Greek yogurt is also an excellent source of protein and can be a healthy addition to your diet. It is rich in vitamins, minerals, and probiotics, which can provide important health benefits. Consuming one to two cups of low-fat Greek yogurt daily can be a good way to boost your protein intake without adding excessive calories.
Cheese is another good source of protein, but it is important to consume it in moderation due to its high saturated fat and salt content. A 30-gram portion of cheese provides seven percent of your daily calories, and the salt content in a portion of cheddar cheese can be higher than in a packet of crisps. To add cheese to your diet, consider grating a small amount onto a dish or using a vintage or mature cheddar, which has a stronger flavour so you may need less.
Lean meats are also a good source of protein and other essential nutrients. However, it is important to be mindful of the recommended serving sizes and not to exceed a maximum of around seven servings of lean red meat per week. For example, a serving of cooked lean red meat is typically around 65 grams, while a serving of cooked lean poultry is around 80 grams.
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Consume nuts, seeds, and hummus as snacks
Consuming nuts, seeds, and hummus as snacks is an excellent way to boost protein intake for the elderly. Firstly, nuts and seeds are versatile and easy to eat on the go, making them convenient sources of plant-based protein. This is especially beneficial for those who consume few or no animal products.
Nuts and seeds are packed with protein and various micronutrients, including antioxidants, vitamins, and minerals, which support overall health. For instance, walnuts are a good source of heart-healthy fats and omega-3 fatty acids, which may reduce the risk of heart disease. Similarly, Brazil nuts provide selenium, an essential mineral that supports thyroid health and protects against infection. Pumpkin seeds are another excellent option, offering 8 grams of protein per ounce, along with magnesium and tryptophan, which may promote better sleep.
Hummus, made from chickpeas and olive oil, is another nutritious snack option. It has a low glycemic index, meaning it releases sugar slowly into the bloodstream, and it also contains resistant starch, fat, and protein. The chickpeas in hummus provide plant-based protein, and the olive oil contributes heart-healthy fats, potentially reducing risk factors for heart disease.
By incorporating these nutrient-dense foods into their diet as snacks, elderly individuals can increase their protein intake, supporting their overall health and well-being.
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Drink bone broth or use it in cooking
Bone broth is a traditional health food that has been around for centuries, and it is an excellent way to add protein to an elderly person's diet. It is made by simmering bones and connective tissue from animals for an extended period, often with vegetables, herbs and seasonings. This slow cooking process extracts valuable nutrients such as collagen, amino acids, and minerals from the bones, creating a nutrient-dense broth.
Bone broth is a great way to support an elderly person's health for several reasons. Firstly, it is a good source of protein, with about 10 grams per cup. It is also rich in collagen, which is a structural protein that builds strong skin, protects against aging, and reduces wrinkles. The collagen in bone broth also supports joint health, keeping joints young and flexible.
Additionally, bone broth contains amino acids like glutamine, which support gut health and digestion. The vitamins and minerals in bone broth boost the immune system, and the calcium and magnesium content support bone health. Bone broth is also an excellent way to stay hydrated while getting essential nutrients.
To incorporate bone broth into an elderly person's diet, you can serve it as a warm and nutritious drink, or use it in cooking. For example, you can use bone broth as a base for soups or stews, adding extra vegetables and herbs for flavour and additional nutrients. You can also use bone broth instead of water when cooking grains like rice or quinoa to boost their protein content.
When choosing bones for bone broth, it is best to use a mix of marrow bones, joints, and knuckles, as these have a high concentration of collagen and marrow, resulting in a nutrient-rich broth. You can use bones from beef, chicken, turkey, lamb, or fish. Organic, pasture-raised, or grass-fed bones are ideal as they are likely to contain more vitamins and minerals without harmful chemicals or toxins.
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Take protein supplements, especially if chewing is difficult
Protein is essential for muscle strength, growth, and repair, and it becomes even more important as we age. Older people may need more protein than younger people to meet their body's needs, and a diet high in protein can protect against the loss of tissue.
If your loved one is struggling to consume enough protein through their regular diet, perhaps due to chewing difficulties, protein supplements can be a great solution. Supplements are an effective way to increase an elder's protein intake without the need for chewing, and they don't add bulk to foods.
There are several types of protein supplements available, including whey, casein, and plant-based powders. Whey protein has been found to be particularly effective for building muscle in older adults. You can add these powders to meals like oatmeal or smoothies to increase their protein content. When choosing a protein powder, be mindful of the sugar content, as some brands may contain high amounts. Additionally, whey- and casein-based powders can cause digestive issues in some individuals.
If your loved one is dairy-free, plant-based protein powders like soy isolate protein, pea, or brown rice protein are suitable alternatives. These options generally have a lower amino acid profile and reduced bioavailability compared to animal-based proteins.
In addition to powders, protein drinks and shakes are convenient options for older adults. These drinks are designed to help older adults meet their protein needs and maintain muscle health. When selecting a protein drink, consider taste and texture preferences to increase the likelihood of consumption. Some drinks also include added vitamins like calcium and vitamin D, which can further support bone health.
Protein supplements can be a valuable tool to ensure your loved one is receiving adequate protein, especially if they have difficulty chewing. However, it is always recommended to consult with a healthcare professional before introducing new supplements to ensure they are safe and appropriate for your loved one's individual needs.
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Frequently asked questions
Protein is important for maintaining muscle strength and preserving tissues, including surgical wounds and pressure ulcers. It also helps to maintain fluid balance in the body, which is important for hydration and normal blood pressure.
The recommended daily protein intake for elderly people is between 0.45 and 0.55 grams per pound of body weight, or about 68 to 83 grams for a 150-pound person. This is higher than the recommended intake for younger adults due to age-related changes in the body's ability to utilise protein.
High-protein foods that can be added to an elderly person's diet include lean meats such as chicken and turkey, low-fat dairy products like Greek yoghurt and cottage cheese, eggs, nuts and seeds, and plant-based sources like beans, edamame, and hummus.
Protein can be sneaked into an elderly person's diet by adding protein-rich ingredients to their meals and snacks. For example, adding nuts and seeds to cereal, using Greek yoghurt instead of mayonnaise in salads, stirring protein powder into oatmeal, or adding canned mussels to pasta.
