Do older people need more protein in their diet?

As we age, our bodies undergo various changes that can affect our nutritional needs. One key nutrient that older adults need more of is protein. In New Zealand, many older adults may not be getting enough protein in their diets, which can lead to a variety of health problems.

Protein is essential for maintaining muscle mass and strength, which is especially important as we age. Adequate protein intake can help prevent or delay the onset of age-related health conditions, including sarcopenia, a condition characterised by the loss of muscle mass and strength.

So how much protein do older adults in New Zealand need? The New Zealand Nutrition Foundation recommends that older men should aim for at least three servings of protein a day, while older women should eat at least two servings of protein a day. The Ministry of Health’s Eating for Healthy Older People document provides a number of nutritional recommendations for older kiwis.

Here are some tips for older adults in New Zealand to increase their protein intake:

• Incorporate protein-rich foods into meals: Foods such as lean meats, fish, eggs, dairy products, legumes, nuts, and seeds are all good sources of protein. Try to include these foods in your meals throughout the day.
• Choose high-protein snacks: Snacks such as hard-boiled eggs, Greek yogurt, cheese, nuts, and seeds are all high in protein and can be a great way to boost your protein intake.
• Look for vegetarian protein sources: For vegetarians, plant-based sources of protein such as legumes, nuts, and seeds can be a good option. Consider incorporating vegetarian meals into your diet to increase your protein intake.
• Talk to a registered dietitian: A registered dietitian can help you develop a meal plan that meets your individual nutritional needs.

Older people generally need more protein in their diets to maintain muscle mass and strength. By incorporating protein-rich foods into meals, choosing high-protein snacks, considering protein supplements, looking for vegetarian protein sources, and seeking advice from a registered dietitian, older adults can increase their protein intake and improve their overall health and well-being.