As we grow older, everyday actions like climbing stairs, carrying groceries, or even keeping our balance can start to feel more challenging. But this doesn’t have to be our reality. What we eat plays a powerful role in maintaining strength and vitality well into our golden years. Dr. Isabelle de Vaugelas, a dietitian and nutritionist, points out that “with age, the desire to cook diminishes, especially when living alone, and many of us tend to reach for sweets instead.” She emphasizes that adding certain foods to your daily meals is the key to staying strong and healthy as you age.
Why protein is crucial for seniors over 60
These vital foods contain macromolecules essential for our bodies, especially found in muscles, skin, and even the brain. They aid in cell repair and help preserve physical strength. However, after 60, our bodies produce these vital compounds less efficiently. Dr. de Vaugelas explains, “This natural decline increases our nutritional needs, and without enough intake, the consequences can be serious: muscle wasting, increased risk of falls, and chronic illnesses, all of which contribute to fragility and dependence in seniors.”
But the importance of these compounds goes beyond muscles—they’re also the foundation of our immune system, helping build antibodies to defend against illness. Plus, they are critical for cognitive health. According to the expert, “All neurotransmitters are proteins.” Signs that you might not be getting enough include fatigue, weakness, and overall low energy.
Best protein sources to fight muscle loss and boost immunity
The essential macromolecules in question are proteins. After 60, the recommended intake increases to about 1 to 1.2 grams of protein per kilogram of body weight—up from 0.83 grams for younger adults. For example, a man of average weight should aim for around 90 grams per day, while a woman should target about 75 grams.
The most effective sources, according to Dr. de Vaugelas, are eggs. They’re affordable, easy to find, and one egg provides roughly 6 grams of protein. Other excellent options include poultry like chicken and turkey, often sold in convenient single fillets. Canned fish such as sardines and mackerel are rich not only in protein (about 25 grams per can) but also in omega-3 fatty acids, which provide additional health benefits for seniors.
For plant-based proteins, legumes and nuts offer valuable options, especially when paired with grains, which improves their nutritional impact.
Practical tips for including protein at every meal
Making sure you consume protein at each main meal helps preserve muscle mass and reduces the risk of falls. It’s best to spread your protein intake throughout the day rather than eating it all in one meal. For example, enjoy a hard-boiled egg as a snack, sardines on toast in the afternoon, or a handful of nuts mixed into your yogurt.
This advice struck a chord with me when I noticed my own strength waning in my late 60s. I started paying attention to my protein intake daily and gradually introduced small additions, like nut butters and canned fish, into my diet. The difference in my energy and balance was remarkable within just a few weeks.
Dr. Isabelle de Vaugelas, a pharmacist and nutritionist specializing in health and micro-nutrition, shares these insights based on research supported by Valbiotis laboratory.
What simple protein-rich foods do you enjoy most? Have you noticed any changes in your strength or energy levels after tweaking your diet? Share your experiences or tips below—we’d love to hear your story! Feel free to share this with friends or family who could benefit from a little extra strength and vitality after 60.
This is the first time I’ve see this and it’s very interesting indeed.
Of course I will eat eggs every day and canned fish.
Thank you, this is very helpful information, I look forward to getting more.
Jewel May