A Note on Medical Advice: Senior Citizens Inc. is dedicated to sharing helpful and informative resources to support healthy aging. However, this article is for educational purposes only and does not replace medical advice. Always consult your doctor or a registered dietitian for personalized guidance.
The Importance of Protein In Aging:
How Much Do You Need?
Why Protein Matters as We Age
According to a report by Harvard Health Publishing As we grow older, our bodies naturally lose muscle mass — a condition known as sarcopenia — which can begin as early as our 40s. Without enough dietary protein and regular strength or resistance activity, this muscle loss can contribute to weakness, falls, and slower recovery from illness or injury (Harvard Health Publishing).
Protein supports healthy aging in several key ways:
Supports bone health – Adequate protein intake can help preserve bone density and reduce the risk of fractures and osteoporosis
Boosts immune function – Protein helps the body produce antibodies and repair tissues, which strengthens immune response and aids healing
Maintains energy and appetite balance – Protein helps you feel fuller longer, stabilize blood sugar, and maintain stamina for daily activities
Supports healthy weight – Preserves lean muscle mass and helps prevent unwanted fat gain during aging
How Much Protein Do You Need?
Per UCLA Health, most adults need 0.8 to 1.6 grams of protein per kilogram of body weight daily, equivalent to roughly 0.36 to 0.73 grams per pound. So, for example, someone weighing 150 pounds might aim for about 55 to 110 grams of protein each day (depending on activity levels and age).
However, your individual protein needs may vary — factors like age, health conditions, and physical activity all play a role. Always check with your doctor or a registered dietitian for a personalized recommendation.
Best Sources of Protein for Older Adults
Lean Meats & Poultry – Chicken, turkey, and lean cuts of beef or pork.
Fish & Seafood – Salmon, tuna, and shrimp provide both protein and heart-healthy omega-3s.
Eggs – A highly nutritious, easy-to-digest protein source.
Dairy Products – Greek yogurt, cottage cheese, and milk offer protein and calcium.
Beans & Lentils – A great plant-based option packed with fiber and protein.
Nuts & Seeds – Almonds, walnuts, chia seeds, and flaxseeds provide protein and healthy fats.
Tofu & Tempeh – Excellent vegetarian alternatives rich in protein.
Protein is often called the building block of life, and as we age, it becomes even more essential.
It helps maintain muscle strength, supports immune function, and plays a vital role in recovery and overall well-being. Yet, many older adults don’t get enough protein in their daily diets.
Understanding how much protein you need—and where to get it—can make a big difference in staying strong and active.
Nutrition and Community Support
Getting enough protein daily can be challenging, especially for older adults who may find it difficult to cook regularly. That’s where Meals on Wheels can help—by delivering balanced, protein-rich meals that support strength, energy, and well-being.
Get Started Today
Whether you’re looking for yourself, a parent, or a neighbor, we’re here to help.
Call us at 912-236-0363 or fill out the form below, and our Meals on Wheels team will contact you directly to discuss options and get you started.