Reviewed by a board-certified geriatrician
The short answer: As we get older, our bodies need about the same amount of protein, or a little more, to keep muscles strong. Many older adults don't get enough, especially when appetite drops. Spreading protein across all three meals is one of the simplest ways to protect strength, balance and energy.
Why it matters
Muscle naturally declines with age. Without enough protein and activity, that loss speeds up and can lead to weakness, falls and slower recovery after an illness or hospital stay. Protein also helps with healing and fighting infection.
Easy ways to add protein
Breakfast: eggs, Greek yogurt, cottage cheese, or a smoothie with milk or soy milk.
Lunch: tuna or chicken salad, tofu, beans or lentils in soup, or a slice of cheese with crackers.
Dinner: fish, chicken, pork, tofu or beans, about the size of your palm.
Snacks: a handful of nuts, peanut butter on toast, edamame, or a hard-boiled egg.
When appetite is small
Try smaller meals more often. Put the protein on the plate first. Soft foods like eggs, fish, tofu and yogurt are easier if chewing is hard. A store-bought protein shake can help on low days.
A note on kidneys and special diets
If you have kidney disease or another condition that limits protein, check with your doctor about the right amount for you.
Signs to bring up with your doctor
Unplanned weight loss, clothes getting looser, eating much less, or feeling weaker are all worth mentioning. They are not just "part of getting older".
How Discover Health can help: nutrition, weight and strength are part of every geriatric consultation. Learn about Geriatric Consultation or call (202) 670-8838.