Protein is one of the three main macronutrients and is a vital component of a balanced diet as it’s essential for the body to grow and repair itself. Protein can be found in both animal and vegetarian sources including meat, poultry, fish, dairy products, beans, lentils, eggs, nuts and seeds. It’s important to consume protein from a variety of sources to benefit from a range of nutrients that they offer.
Our protein needs change throughout life and becomes especially important as we age. In 2022, the United States population of adults age 65 years and older reached over nearly 58 million people. One of the key factors that threatens the independence of our aging population is maintaining strength, muscle and overall health. Many secondary diseases arrise from the loss of muscle mass and function, including cardiovascular disease and diabetes.
Research is published every year that shows the science-back benefits of a higher protein diet:
Protein is necessary to maintain muscle health, especially as we age, and eating more protein helps reduce age-related muscle deterioration (sarcopenia).
Higher protein meals improve satiety and reduce cravings, aid in weight-loss and metabolic health.
Protein forms the main building blocks of your tissues and organs, and is necessary for recovery and healing if you’ve been injured.
There are also studies showing that higher protein intake helps maintain bone mass better as we age, can lower blood pressure and also help reduce LDL (bad) cholesterol and triglycerides.
How much protein do you need?
The National Acadamy of Medicine's RDA (recommended daily allowance) is set at a minimum of .8 grams of proten per kilogram of bodyweight. But this is considered the minimum to meet your basic needs. Experts currently doing research in the field of aging recommend older adults consume 1.2- 2.0 grams of protein per kilogram of ideal body weight (1 kilogram is about 2.2 pounds) for optimal nutrition. For reference, a woman who weighs 135 pounds should aim to consume 74-123 grams of protein per day.
First calculate your daily needs (weight in kilograms x 1.2 to 2.o grams of protein) and then start planning your meals around your protein needs for healthy aging. If those numbers sound like a lofty goal, start with a target of 25-30 grams of protein at each meal and choose snacks that provide 10-15 grams of protein.
What does that much protein look like?
Using a kitchen scale is a good idea to measure out portions until you learn what a portion of protein looks like. If you don’t own a scale or have measuring cups handy, this quick reference can be a useful guide:
3 oz. piece of meat is about the size of a deck of cards
3 oz. fish filet is about the size of a checkbook
4 oz. or ½ cup is about the size of a ½ a baseball
1 oz. of cheese is about the size of two dice
½ cup of cooked grains would fit in a standard muffin cup
2 tablespoons of peanut butter is about the size of a golf ball
1 serving of fruits/vegetables is the about the size of a baseball
Creating your protein-based meal plan
Creating a balanced nutrition plan should include all the macronutrients (protein, carbohydrates and fat) from a variety of sources. Make protein and vegetables the stars of every meal. Look for lean cuts of meat, whole grains, and a variety of fruits and vegetables throughout the day. Below is a sample menu to help you with ideas that provide 25-30 grams of protein per meal and some high-protein snacks that include carbohydrates and fats for balanced nutrition. Always choose foods that are appealing to you, try new recipes and enjoy your meals!
Breakfast
8 oz. Low-fat plain Greek yogurt topped with fresh berries, a tablespoon of hemp seeds or slivered almonds
2 eggs scrambled in a couple teaspoons of olive oil, with a handful of spinach and 1 oz. of feta cheese, on top of a slice of whole grain toast
3 oz. smoked salmon on a slice of seed bread with cream cheese
Lunch
A cup of lentil soup and a side salad dressed with 1 tablespoon of lemon vinaigrette
3 oz. grilled chicken breast with steamed vegetables over brown rice and a drizzle of soy sauce
3 oz. Tuna and 1/2 an avocado in a whole wheat tortilla wrap with a side of veggie sticks
Tofu and broccoli with peanut sauce
Snack
Cottage cheese with mandarin orange sections
Protein smoothie made with almond milk and a handful of strawberries
Roll-up made with 1 turkey slice and 1 cheese slice
1 cup of snap peas with ¼ cup of hummus
Dinner
5 oz. Grilled salmon with roasted seasonal veggies and 1/2 cup quinoa
A cup of chicken curry with yukon potatoes and cauliflower
4 oz. Beef tenderloin with brussel sprouts and small sweet potato
A bowl of 3-bean Chili with ½ of a small avocado
Resources
Baum, J. et al. (2016). Protein Consumption and the Elderly: What is the Optimal Level of Intake?. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
Kim, IY, et. al. (2015). Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults. Am J Physiol Endocrinol Metab. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25352437/.
Paddon-Jones, et. al. (2008). Role of dietary protein in the sarcopenia of aging. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18469288/.
Appel, L. MD., et. al (2005). Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids. Retrieved from www.jamanaetwork.com/journals/jama/fullarticle/201882.
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