Protein Needs After 60: Easy Ways to Get Enough
Protein helps maintain muscle, which matters more with age. Learn simple ways to include protein at every meal, from eggs and yogurt to beans and fish.
The short version
- Protein helps maintain muscle, especially when combined with strength exercise.
- Spreading protein across breakfast, lunch and dinner is a practical approach.
- People with kidney conditions should ask their doctor about protein needs.
In this guide
Protein is one of the building blocks of muscle. As we age, maintaining muscle becomes increasingly important for strength, balance and independence. Yet many older adults eat less overall as appetite changes, which can make it easy to fall short on protein.
Why protein matters with age
Muscle is maintained through a combination of physical activity, especially strength training, and adequate nutrition. Protein provides the materials your body uses to maintain and repair muscle and other tissues. It also supports healing after illness or surgery.
Federal dietary guidance encourages older adults to include protein foods as part of a balanced eating pattern. Individual needs vary based on body size, activity level and health conditions, so your doctor or a registered dietitian can give you personalized advice. If you have kidney disease or another condition that affects protein needs, follow your health care team's guidance.
Spread it across the day
Many people eat little protein at breakfast and most of it at dinner. Including some protein at each meal is a practical way to reach your overall needs.
Breakfast ideas:
- Eggs, scrambled, boiled or in an omelet with vegetables
- Greek yogurt with fruit and a sprinkle of nuts
- Oatmeal made with milk and topped with peanut butter
- Cottage cheese with fruit
- Whole-grain toast with a nut butter
Lunch ideas:
- Tuna or chicken salad on whole-grain bread
- Bean or lentil soup
- A salad topped with chickpeas, eggs or grilled chicken
- Leftover fish or turkey in a wrap
Dinner ideas:
- Baked salmon or other fish
- Chicken or turkey with vegetables
- Tofu stir-fry
- Chili with beans
- Lean pork or beef in moderate portions
Snack ideas:
- A handful of nuts or seeds
- String cheese or a slice of cheese with crackers
- Hummus with vegetables
- A glass of milk or a soy beverage
- Hard-boiled eggs
Good protein sources
Animal-based: fish and seafood, poultry, eggs, dairy products and lean meats.
Plant-based: beans, lentils, peas, tofu, tempeh, edamame, nuts, seeds and nut butters.
Eating a variety gives you a range of other nutrients too. Fish such as salmon and sardines provide omega-3 fats, beans add fiber, and dairy foods provide calcium.
Tips if your appetite is small
- Eat smaller, more frequent meals instead of three large ones.
- Boost protein in foods you already eat, such as adding powdered milk to soups or oatmeal, or stirring beans into pasta sauce.
- Choose soft options like eggs, yogurt, cottage cheese, fish and smoothies if chewing is difficult.
- Make it easy. Keep ready-to-eat options like canned fish, eggs and yogurt on hand.
What about protein supplements?
Some people use protein shakes or powders when they struggle to eat enough. They can be convenient, but whole foods provide a wider range of nutrients. Talk with your doctor or a dietitian before relying on supplements, especially if you have health conditions or take medications.
Pair protein with activity
Protein works best for muscle when combined with regular strength training. Even simple exercises like chair stands and wall push-ups, done a couple of times a week, help your body make good use of the protein you eat.
