Protein Needs Increase with Age

Getting enough protein is generally not a problem for healthy adults but new research indicates that as we age the amount of protein we need likely goes up!

A report in the Journal of the American Medical Director’s Association found that consuming more protein as we age, helps maintain muscles, bones and energy. Current dietary guidelines recommend - 0.8 grams of protein/kilogram of body weight (divide your body weight by 2.2 to get your weight in kilograms)

This report found that –

1.0   – 1.2 grams of protein/kilogram of body weight helped older adults maintain their health better.

Aiming for 20 – 30 grams of protein/meal is a good way to spread protein throughout your day. 

As you look at protein choices focus on the following:

·        Lean meat; about 20 – 25 grams/3 ounce portion

·        Dairy foods; 8 – 15 grams/portion

·        Beans and peas; 7 – 8 grams/ ½ cup portion

·        Eggs; 7 grams in 1 large

·        Nuts; 6 – 7 grams/1 ounce portion

When it comes to meal planning you might try:

·        Breakfast – Greek yogurt with berries, 2 scrambled eggs in a pita pocket

·        Lunch – Whole grain bread with sliced turkey or hummus, lettuce, tomatoes and cucumber slices, a glass of milk and fresh fruit

·        Dinner – Grilled salmon topped with bean and tomatoes salsa, brown rice and seasonal veggies and a yogurt fruit parfait for dessert

While more studies are needed to determine the exact protein recommendation for healthy adults throughout the lifespan, you can ensure you are getting enough protein by doing the following.

·        Consume some protein with each meal and/or snack

·        Choose more higher quality protein sources as you age

·        Get enough calcium, as well as protein, for healthy bones

·        Talk with your doctor first if you have kidney disease

 Connie Diekman, M.Ed., RD, CSSD

Nutrition Communications Consultant