A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Overcoming Barriers to Protein Intake

Last week, we discussed why protein is essential for older adults and how much is needed daily. (Click the link below if you missed it). Sometimes it's difficult to get enough protein. This week, I'll address common barriers to achieving adequate protein intake, with practical solutions.

Quick Recap: Why Protein is Important

Prevents Muscle Loss: Protein supports muscle maintenance and helps combat age-related muscle loss (sarcopenia).

Strengthens Bones: Works alongside calcium and vitamin D to maintain bone health.

Boosts Immunity: Provides the building blocks for immune cells and recovery processes.

Aids Wound Healing: Speeds up tissue repair and recovery.

Prevents Malnutrition: Helps maintain energy levels and prevents unhealthy weight loss.

Older adults should aim for 1.0-1.2 grams of protein per kilogram of body weight daily. For a 150-pound (68 kg) individual, that’s around 68-82 grams of protein per day.

Addressing Common Barriers to Protein Intake:

2. Affordability- "Protein is expensive!"

Solution: 

• Opt for budget-friendly protein sources. Eggs, canned tuna, dried beans, lentils, and tofu are all cost-effective options.
• Buy in bulk and freeze portions of meat when on sale.
• Combine smaller amounts of meat with plant-based proteins (e.g., chili with ground beef and beans).

3. Difficulty Chewing or Swallowing- "It hurts to eat meat."

Solution: 

• Choose softer, easier-to-eat protein foods.
• Try scrambled eggs, mashed beans, or soft tofu.
• Make soups with blended lentils or shredded chicken.
• Opt for creamy, high-protein snacks like cottage cheese or smooth nut butters.

4. Lack of Meal Preparation Energy or Time- "It takes so long to cook."

Solution: 

• Simplify meal prep with ready-to-eat options.
• Keep pre-cooked chicken strips, canned tuna, or protein bars on hand.
• Batch-cook and freeze protein-rich meals for convenience.
• Use kitchen tools like slow cookers to prepare large quantities with minimal effort

5. Flavor and Variety- "I get bored with the same foods."

Solution: 

• Keep meals interesting with different recipes and seasonings.
• Use herbs, spices, or marinades to enhance flavor.
• Rotate protein sources to prevent boredom (e.g., fish, poultry, eggs, plant-based proteins).
• Mix and match proteins in meals, like pairing cheese with lentil soup or eggs with avocado toast.

Sample Easy-to-Prepare Protein Snacks

• Greek yogurt with a drizzle of honey and nuts (15-20 g protein).
• Hard-boiled egg with a slice of whole-grain toast (10-12 g protein).
• Cottage cheese with fresh fruit (15 g protein).
• A smoothie with protein powder, milk, and frozen berries (20-50 g protein- see recipe below).

Give it a Try!

Ensuring adequate protein intake doesn’t have to be complicated or expensive. With a few small adjustments, you can incorporate more protein into your diet to support your strength and overall health. Have questions or need personalized advice? Email me—I'm here to help!

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