Practical Tips to Boost Protein for Healthy Aging

Protein plays a crucial role in maintaining strength, bone health, and energy levels. It supports independence, helps preserve muscle, and makes meals more satisfying. Yet many older adults fall short of getting enough protein each day. Here are some simple strategies to help optimize intake and make every bite count:

Start Strong with Breakfast: Choose protein-rich options like eggs, Greek yogurt, or cottage cheese. Add nut butter to whole-grain toast, or blend fortified soy milk or cow's milk into smoothies.

Make Lunch Count: Build salads or grain bowls with beans, lentils, chicken, tuna, or tofu for a nutritious meal. Opt for hearty soups with lentils, split peas, or chickpeas.

Upgrade Dinner: Focus on lean proteins such as fish, poultry, pork, or beef. Pair with sides like quinoa, edamame, or roasted chickpeas for added protein power.

Snack Smart: Keep convenient protein-rich snacks on hand: cheese sticks, hummus with veggies, a handful of nuts or seeds, or yogurt with fruit. Pairing fruit with nut butter or cheese adds both flavor and staying power.

Spread Protein Throughout the Day: Your body uses protein more effectively when it's consumed in smaller amounts at each meal rather than loading it all at dinner. Aim to include a protein source at every meal.

By making protein a priority at breakfast, lunch, dinner, and snacks—and using a mix of animal- and plant-based foods—you'll support muscle health, keep energy steady, and fuel the body for healthy aging.

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