Protein plays an important role in preserving muscle mass and supporting various bodily functions. However, as we get older, our bodies may require more protein to counteract age-related muscle loss and maintain optimal health. Some of the top protein sources for older adults to help support their strength and vitality include:
- Lean meats
- Fish
- Eggs
- Dairy products
- Plant-based protein
- Nuts and seeds
- Supplements
At Juniper Village at Chatham, our residents enjoy exquisite and thoughtfully prepared meals from H’art and Soul of Dining. They are offered delicious restaurant-like meals, snacks, and dishes for guests, all crafted by our chef.
Those preferring the comfort of dining in their apartment can take advantage of Suite Eats, a kitchen-to-apartment dining experience aimed at enhancing enjoyment and engagement when residents choose to dine at home.
Sources of Protein for Older Adults
Lean Meats
Lean meats such as chicken, turkey, and lean cuts of beef are excellent sources of high-quality protein. They are also rich in essential nutrients like iron and zinc, which are important for overall health and immune function. When preparing meat, opt for healthier cooking methods such as grilling, baking, or broiling to minimize added fats and calories.
Fish & Seafood
Fatty fish like salmon, tuna, and mackerel are packed with protein and contain omega-3 fatty acids, which are beneficial for heart health and brain function. Seafood options like shrimp, crab, and shellfish are also great protein sources and provide essential minerals like iodine and selenium.
Eggs
Eggs are a versatile and cost-effective protein source that can be easily incorporated into any meal. They are rich in protein and contain important vitamins and minerals like vitamin D, vitamin B12, and choline, which are important for bone health and cognitive function.
Dairy Products
Dairy products such as milk, yogurt, and cheese are excellent sources of protein, calcium, and other essential nutrients. Choose low-fat or fat-free options to minimize saturated fat intake while still reaping the benefits of protein and calcium for bone health.
Plant-Based Protein
For older adults following a vegetarian or vegan diet, plenty of plant-based protein sources are available. Legumes such as beans, lentils, and chickpeas are rich in protein, fiber, and various vitamins and minerals. Tofu, tempeh, and edamame are also excellent plant-based protein options that can be incorporated into many dishes.
Nuts & Seeds
Nuts and seeds are not only delicious but also packed with protein, healthy fats, and fiber. Almonds, peanuts, walnuts, chia seeds, and flaxseeds are all great options to include in your diet to boost protein intake and support overall health.
Protein Supplements
In some cases, older adults may find it challenging to meet protein needs through whole foods alone. In such cases, protein supplements such as protein powders or shakes can be a convenient and effective way to increase protein intake. Look for high-quality protein supplements made from sources like whey, casein, or plant-based proteins.
Try This Protein-Packed Recipe: Turkey & Vegetable Stir-Fry
Cooking at home? Why not try a tantalizing turkey stir-fry recipe? It’s a vibrant and wholesome dish that promises to bring a burst of flavor and protein to your dinner table.
Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas), chopped
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- Cooked brown rice or quinoa, for serving
- Optional garnishes: sliced green onions, sesame seeds
Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat. Add the ground turkey and cook, breaking it apart with a spoon until it is browned and cooked through—about 5-7 minutes.
- Add the mixed vegetables to the skillet and cook for an additional 3-4 minutes, or until they are tender-crisp.
- In a small bowl, whisk together the minced garlic, soy sauce, honey or maple syrup, sesame oil, and grated ginger.
- Pour the sauce mixture over the turkey and vegetables in the skillet. Stir well to combine and coat everything in the sauce. Cook for another 2-3 minutes, allowing the flavors to meld together.
- Serve the turkey and vegetable stir-fry hot over cooked brown rice or quinoa. Garnish with sliced green onions and sesame seeds if desired.
Nourishing Your Body for a Stronger Tomorrow
Older adults should include protein-rich foods in each meal and snack to support muscle maintenance and overall health. Incorporating these top protein sources into your diet can support strength, vitality, and overall well-being.
However, it’s important to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions or dietary restrictions.
Are you considering older adult living options for yourself or a loved one? Discover the vibrant life waiting at Juniper Villages at Chatham.
Join us for a personalized tour, savor our exquisite dining options, and experience first-hand the warmth and hospitality of our community. Call today to schedule your visit and begin your journey to becoming part of something truly special.