How Much Protein Do Older Adults Need and Why?

Protein is an important nutrient that people of all ages need. Yet, according to recent studies, up to 71 percent of older adults (people who are older than 65 years of age)^1,2 do not get enough protein in their everyday meals. It is especially important for older adults to get enough protein because as they age, the amount of muscle in their body declines.² Decreased levels of muscle mass reduces strength capacities for older adults, which can further impair their ability to perform everyday tasks. Many older adults would benefit from a higher consumption of protein to increase strength, health and overall quality of life.³ So why aren't older adults meeting their protein needs? 

Barriers to Getting Enough Protein

Did you know that when a person ages, their taste buds change? With age and increased use of medications, the sense of taste declines, making many meals and snacks taste bland.^4,5 This can make some high-protein foods like meat, dairy and legumes also seem bland and unappealing. Needless to say, when food is bland, this can lead to eating less or not eating the food at all. To increase flavor, and overall consumption of meals for this population, it is important to incorporate fresh herbs and spices. Adding a variety of textures, colors and shapes to meals can also aid in increasing appetites for this population.⁶ So, you may be wondering, "what are foods that  are high in protein?" and "how can I incorporate them into my meals?"

Protein Tips!

High protein foods can be put into two different categories: animal-based or plant-based. Sources of animal-based protein foods include chicken, turkey, fish, lean beef, eggs, yogurt and milk. Additionally, plant-based protein foods include tofu, nuts, seeds and beans.⁷ Below are some tips on how to incorporate these protein rich foods into snacks and meals.

1. Have a glass of milk with each meal.
2. While cooking for recipes that call for eggs (stir-fries, omelets, etc.) add and extra one!
3. Add cottage cheese, tofu, nut butter or yogurt to smoothies.
4. For a desert option, try dipping fruit into cottage cheese!
5. Add extra cheese, beans and meat to your casseroles.
6. Consider snack options like stick cheese or trail mix.

Protein Recommendations for Older Adults

Current research has found when older adults eat a higher amount of protein than what's recommended for younger adults, they have improved muscle mass, lower prevalence of breaking bones and a stronger immune system.^3,8,9,10 To find how much protein an older adult may need, a Registered Dietitian would first weight them. Next, they would take the older adult's weight and run it through an equation. This equation will provide a range of how many grams of protein that older adult would need each day. To simplify this process, check out the chart below.

Summary

As a person ages, getting the daily recommended amount of protein can be a challenge. Although it can be difficult, it is important that older adults meet their protein intake recommendations. Meeting protein intake recommendations can improve muscle strength, immunity, and bone health. Making small dietary improvements over time is the key to living a healthy life and improving well-being as you age.

References

1. U.S. Department of Health and Human Services. (2024, January 17). Age. National Institutes of Health. https://www.nih.gov/nih-style-guide/age  
2. de Luis, D., & Lopez Guzman, A. (2006). Nutritional status of adult patients admitted to internal medicine departments in public hospitals in Castilla y Leon, Spain - A multi-center study. European Journal of Internal Medicine., 17(8), 556–560. https://doi.org/10.1016/j.ejim.2006.02.030  
3. Why is protein important in your diet?. Piedmont. (n.d.). https://www.piedmont.org/living-real-change/why-is-protein-important-in-your-diet.
4. How smell and taste change as you age | National Institute on Aging. National Institute on Aging- U.S Department of Health and Human Services. (n.d.).
5. Older adults. USDA MyPlate Nutrition Information for. (n.d.). https://www.myplate.gov/life-stages/older-adults  
6. Nutrition for older adults: Factors which affect food intake. Oklahoma State University. (2017, March 1). https://extension.okstate.edu/fact-sheets/nutrition-for-older-adults-factors-which-affect-food-intake.html
7. Intern, K. S. U. E. (2023, June 30). Brain Healthy Foods for older adults and the importance of nutrition and physical activity. Extension. https://extension.unh.edu/blog/2023/06/brain-healthy-foods-older-adults-importance-nutrition-physical-activity
8. Trumbo, P., Schlicker, S., Yates, A. A., Poos, M., & Food and Nutrition Board of the Institute of Medicine, The National Academies (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the American Dietetic Association, 102(11), 1621–1630. https://doi.org/10.1016/s0002-8223(02)90346-9  
9. van den Helder, J., Verlaan, S., Tieland, M., Scholten, J., Mehra, S., Visser, B., Kröse, B. J. A., Engelbert, R. H. H., & Weijs, P. J. M. (2021, February 3). Digitally supported dietary protein counseling changes dietary protein intake, sources, and distribution in community-dwelling older adults. MDPI. https://www.mdpi.com/2072-6643/13/2/502  
10. Kim, D., & Park, Y. (2020, June 6). Amount of protein required to improve muscle mass in older adults. MDPI. https://www.mdpi.com/2072-6643/12/6/1700.