How to Meet Seniors’ Protein Needs

Protein contributes to the growth and maintenance of muscle mass. This is crucial since people lose between 30 and 50 percent of their muscle mass between the ages of 40 and 80. Consuming enough protein may reduce the chance of falling. Additionally, protein is necessary for the synthesis of the various hormones, enzymes, and neurotransmitters that the body uses. The right ratios of carbs, lean protein, and “healthy” fats like olive oil make up a healthful diet. But among these macronutrients, protein is one that older people need more than others.

The primary building blocks used to create protein are amino acids. There are a total of 20 different amino acids that our bodies need to function properly. Nine of these are called “vital,” which means our bodies can’t make them on their own and we have to get them from food.

Why is it necessary for older adults to consume protein?

A macronutrient called protein is essential for sustaining life. This implies that every single living thing needs this nutrient in order to stay healthy. Protein is necessary for the immune system, the preservation of muscle mass, and the preservation of the body’s capacity to function correctly.

According to a growing consensus among scientists, older adults who are striving to reduce weight, suffering from a chronic or severe disease, or contemplating hospitalization need to eat more meals that are rich in protein. For people who are hospitalized, this is extremely crucial.

As people age, their bodies become less effective at digesting protein, so they need more of it to maintain their muscular mass and strength, as well as to keep their bones strong and perform other vital physiological functions.

How much protein is healthy for seniors?

The recommended dietary allowance, which indicates that a person should consume 0.8 grammes of protein for every kilogramme (2.2 pounds) of body weight on a daily basis, is the most widely used guideline.

This translates to a daily intake of 65 grammes of protein for a man weighing 180 pounds and 55 grammes of protein for a woman weighing 150 pounds.

To put that into perspective, there are 18 grammes in a serving size of 6 ounces of Greek yoghurt, 14 grammes in a serving size of 0.5 cups of cottage cheese, 28 grammes in a serving size of 3 ounces of skinless chicken, 9 grammes in a serving size of 0.5 cups of lentils, and 8 grammes in a serving size of 1 cup of milk.

Recent studies have found that older people need take up to 50% more protein than is currently advised. This suggests that adults over 65 should strive for 0.45 to 0.55 grammes of protein per pound of body weight per day, or roughly 68 to 83 grammes for a person weighing 150 pounds.

In a position paper released in 2013, the PROT-AGE Study Group, a group of international health experts who met to develop protein recommendations for older adults, recommended that older adults with chronic diseases consume even more protein than the amount of 0.68 grammes per pound, or 102 grammes for a person weighing 150 pounds.

Where to get protein?

You can acquire protein from foods like meat, poultry, seafood, and dairy products. However, there are plant-based foods including beans, lentils, nuts, seeds, soy, and whole grains that can also provide an adequate amount of protein. 

Types of protein

The main difference between the two types of proteins is the spectrum of amino acids that can be found in animal proteins as opposed to plant proteins. The term “complete” describes foods made from animals as having an adequate amount of each of the nine essential amino acids, which the body can only get from food.

Two plant foods that are regarded as complete in and of themselves are quinoa and soy. Some additional foods, such as grains and legumes, can combine to provide complete proteins when eaten at the same meal or on the same day. These pairings include, for instance, peanut butter on whole-wheat toast and rice and beans. It is advised that you include a wide range of whole grains, beans, and lentils in your diet if plant-based foods are your main source of protein. This will guarantee that you consume enough of each of the nine essential amino acids.

Implications of plant-based protein

If you only eat plants, it’s possible that you’ll need to eat more to get the same amount of protein that you would from eating animals. One possible disadvantage of obtaining all of your protein from plants is this. This can be tough, especially for the elderly, whose appetites might be reduced or who could have trouble adequately chewing meals.

As a result, you might consider switching to an eating style that emphasizes plants rather than meat. This style does not forbid consuming meat but rather downplays its importance in the diet. More and more people are starting to concur with this point of view. The market for plant-based foods grew by more than 25% in 2020, which is twice as much as the growth of the conventional retail food business, according to a report released by the Good Food Institute.

Seniors can use the following foods to help them achieve their daily protein needs:

• Beef, grilled, 3 ounces: 24 grams
• Chicken breast, cooked, 3 ounces: 24 grams
• Salmon, cooked, 3 ounces: 23 grams
• Tuna, 3.5 ounces: 19 grams
• Tempeh, ½ cup: 17 grams
• Greek yogurt, plain, nonfat, 5.5 ounces: 16 grams
• Tofu, ½ cup: 10 grams
• Beans, canned, white, ½ cup: 9.5 grams
• Edamame, shelled, ½ cup: 9 grams
• Hemp seeds, 3 Tbsp.: 9 grams
• Lentils, cooked, ½ cup: 9 grams
• Quinoa, cooked, 1 cup: 8 grams
• Whole-wheat pasta, cooked, 1 cup: 8 grams
• Almonds, raw, 1 ounce: 6 grams
• Buckwheat, cooked, 1 cup: 6 grams
• Egg, one: 6 grams

Want to learn more?

ConsidraCare’s live-in caregivers are trained to offer professional support and companionship to seniors. Please reach out to us at wecare@considracare.com or call us at 1-855-410-7971 to arrange care for a loved one.