50+ Lifestyles

Protein Consumption – The Importance For Older Adults

By Logan Anderson, BA, CPT, CIFT
Owner of All Strong Fitness LLC

How many times has someone told you that you should eat more protein in your diet? You’ve likely been preached to by health gurus, doctors, family members, and now, well, me. Although you’ve been told protein is important for your health, perhaps this hasn’t been explained to you further. There are a lot of things we know are good for our health, but if we can’t make the specific connection to what it can do for us, the behavior is likely to not happen. Looking at the basics of protein, reasons why individuals struggle to consume it, and some simple tips to increase consumption, will give you a better idea of why your protein intake should be a high priority.

For starters, protein is a macronutrient (nutrient needed in large amounts) that your body needs to intake to function and thrive properly. Older adults need more protein from when they were younger due to the increased prevalence of lean body mass (bone and muscle) being lost as they age. This is by far one of the most important reasons for older adults to make sure they are eating enough protein. Without ample amounts of the nutrient, muscle loss will lead to a decrease in the ability to complete activities of daily living (ADL’s), leading to a loss of independence. In addition to this, many other structures in your body need protein to stay functioning well, such as cells, tissues, etc. Another great thing that protein does is help keep you full, compared to other food options. If you load up on protein at a meal, it would likely be harder to overdo it on junk food and sweets, which most Americans eat an excessive amount of.

Knowing the importance of protein is a great first step in addressing the consumption issue. But even in knowing this, there are a few reasons that older individuals might not consume protein. The first reason is that protein may seem expensive for some individuals. This is where shopping smartly, and looking for discounted meat is important. Also, realizing that certain cuts of meat are cheaper (chicken and pork), compared to other meats (seafood and some beef.) In addition to this, choosing protein over other food options proves to be difficult when going out to eat. Would you rather have a seasoned chicken breast, or a cheesy, and saucy bowl of pasta? For most it’s a no brainer. Another reason could be lack of knowledge on how to prepare meat. The internet is a great resource to learn new things, including food preparation. Feel free to ask a loved one for some guidance or help preparing these as well. The last thing is that older adults have a decreased ability to taste, making it harder to enjoy some meat.

Now that we’ve touched on some of the barriers of protein consumption, I can offer a few simple tips to try to increase consumption. The first tip is kind of obvious, but important. Find sources of rotein that you enjoy. Whether it’s chicken, beef, seafood, or dairy there are plenty of options to choose from. Remember that there are also great plant sources of protein as well, including beans, nuts, and even whole grains. Once you have a source of protein you enjoy, try incorporating a serving in every meal. Be creative with your incorporation. Although protein focused meals are important, don’t skip out on high protein snacks! This could be some cottage cheese, nuts, or even some deli meat. One of the biggest things to make protein tastier is to add seasonings. If you are sodium restricted in your diet, make sure to choose sodium free seasonings. The last tip is to have some red meat sparingly. If not eaten all the time, red meat gives a tasty alternative to leaner options of protein. Try to keep your overall saturated fat intake to less than 10%, though.
When looking at protein, remember why you want to eat more. Eating more will help keep your muscle intact, which increases quality of life, keeps you strong, and ultimately makes you feel better.

For more information please contact Logan Anderson, owner of All Strong Fitness LLC. He can be reached at (563) 210-3701 or by email: allstrongfitnessllc@gmail.com