4. Protein: The Strength Sustainer
Why It Matters After 60: Protein is the building block of your body, and it’s especially critical for maintaining muscle mass. Starting around age 30, we naturally begin to lose muscle mass in a process called sarcopenia, which accelerates as we get older. This loss of muscle can lead to weakness, reduced mobility, and a higher risk of falls. Consuming adequate protein helps counteract this, keeping you strong, steady, and active.
The Top Food Sources: Aim for a mix of high-quality protein sources. Lean meats, poultry, and fish are excellent. Eggs are a perfect protein source. Dairy, especially Greek yogurt and cottage cheese, is packed with protein. Don’t forget plant-based powerhouses like beans, lentils, chickpeas, tofu, and quinoa.
Signs You’re Not Getting Enough / Benefits of Getting More: Signs of inadequate protein intake can include muscle weakness, fatigue, slow recovery from illness or injury, and thinning hair. When you get enough protein, you’re not just building muscle; you’re supporting a healthy immune system, healing wounds, and maintaining the strength needed for everyday activities like carrying groceries and playing with grandchildren.
How to Easily Add This to Your Life: The key is to spread your protein intake throughout the day. Instead of one large protein-heavy meal, include a source with every meal. For example: Greek yogurt with berries for breakfast, a lentil soup for lunch, a handful of almonds for a snack, and a piece of grilled chicken or tofu with roasted vegetables for dinner.
What to Consider: Research suggests that older adults may need more protein than their younger counterparts. A general guideline is to aim for about 1.0 to 1.2 grams of protein per kilogram of body weight. A registered dietitian can help you determine your specific needs. The Academy of Nutrition and Dietetics provides reliable advice on this topic.
