{"id":488385,"date":"2026-02-24T22:05:26","date_gmt":"2026-02-24T22:05:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/488385\/"},"modified":"2026-02-24T22:05:26","modified_gmt":"2026-02-24T22:05:26","slug":"25-great-ways-to-get-more-protein-for-older-adults","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/488385\/","title":{"rendered":"25 Great Ways to Get More Protein for Older Adults"},"content":{"rendered":"

As we age, our bodies need a steady supply of protein. A study published in 2024<\/a> examined the protein consumption of nearly 50,000 women over more than 30\ufeff year\ufeffs.\u00a0 It found that those who ate more protein of any kind saw some benefits, and those who consumed more plant protein in particular had fewer chronic illnesses and were healthier overall later in life.<\/p>\n

\u201cPeople think of the protein-muscle connection first, but we have protein in every single cell of our bodies,\u201d says Michael Ormsbee, director of the Florida State University Institute of Sports Sciences and Medicine. \u201cIt\u2019s in our signaling molecules, our hormones, the different connective tissue we have.\u201d<\/p>\n

Meanwhile, as you grow older, your body becomes less efficient at absorbing protein. When you\u2019re 20 years old, eating 20 grams of protein can give your body what it needs, Ormsbee says. \u201cBut after age 40 and up, you probably need a doubling of that dose to have the same response.\u201d<\/p>\n

To combat these issues, experts recommend consuming 1 to 1.2 grams of protein per kilogram of body weight daily \u2014 that\u2019s approximately 0.5 to 0.6 grams per pound. (The federal government\u2019s new food pyramid<\/a>, released in January, recommends 1.2 to \ufeff1.6 grams of protein per kilogram of body weight.)<\/p>\n

These 25 tips can help you get enough protein each day.<\/p>\n

1. Load up on protein at breakfast<\/p>\n

The most popular breakfast items lean hard into carbohydrates: toast, muffins, cereal, pancakes, hash browns, donuts. But in 2020, researchers found<\/a> that starting the day with a protein-packed breakfast<\/a> boosted overall daily protein intake by 3.2 grams for men and 4.9 grams for women. And a 2024 review<\/a> of 15 other studies found that a breakfast with about 0.1 grams of protein per pound of body weight \u2014 for a 150-pound person, that\u2019s 15 grams \u2014 could help build muscle,\u00a0 keep you satiated longer and reduce snacking throughout the day.<\/p>\n

If you still want a carb-y breakfast while also getting more protein, cook your instant oatmeal with milk instead of water. Instead of 3 grams of protein, you\u2019ll get\u00a07.<\/p>\n

2. Sprinkle some seeds<\/p>\n

Reach for these small but mighty morsels to add texture to salads, smoothies, oatmeal and anything else that could use a little crunch. A typical 3-tablespoon serving of hemp seeds will give you\u00a0nearly 10 grams of protein<\/a>, while an ounce of roasted pumpkin seeds\u00a0provides\u00a08<\/a>. One ounce of chia seeds \u2014 about 2 tablespoons \u2014 contains\u00a0almost 5 grams<\/a>. You\u2019ll get 14 grams of protein in a single serving of this\u00a0Berry Chia Pudding<\/a>.\u00a0<\/p>\n

Seeds offer more than just protein to boost your well-being as you age. Thanks to phytochemicals and omega-3 fatty acids, research shows that eating seeds regularly can protect your brain health, too.\u00a0<\/p>\n

3. Cook your greens<\/p>\n

Greens such as spinach contain a lot of water, much of which evaporates in cooking. That concentrates the protein content. According to the U.S. Department of Agriculture<\/a>, 1 cup of raw spinach gives you less than a gram of protein. But 1 cup of saut\u00e9ed spinach (which is made from 6 cups or more of fresh spinach) provides more than six times as much protein<\/a>. (Use garlic<\/a> and olive oil<\/a> for your saut\u00e9\ufeff to make it even healthier.) Plus, plant-based foods offer a host of other benefits, such as vitamins and antioxidants.<\/p>\n

4. Swap sour cream for Greek yogurt<\/p>\n

Plain Greek yogurt has sour cream\u2019s tangy, creamy flavor, but with a lot more protein. One hundred grams (about 3.5 ounces) of nonfat sour cream contain\ufeffs just 3 grams of protein<\/a>, while the same amount of nonfat Greek yogurt contains 10<\/a>. Greek yogurt is more versatile than sour cream, too. Use it in breakfast dishes, snacks and smoothies.\ufeff<\/p>\n

5. Store tuna in your desk<\/p>\n

<\/p>\n

\"illustration<\/p>\n

Stash some tuna in your desk. It\u2019s a quick and easy way to get some extra protein during the workday.<\/p>\n

Sam Island<\/p>\n

This isn\u2019t as gross as it sounds \u2014 we\u2019re talking about those shelf-stable pouches, which often come pre-seasoned and can give you anywhere from 12 to 24 grams of protein, along with other heart-healthy benefits. \u201cWe want more omega-3s in our diet. Fish is a great source of that,\u201d says Joan Salge Blake, a dietitian and nutrition professor at Boston University and host of the nutrition and health podcast\ufeff Spot On!\u00a0\u201cPouches are \u2026 a fabulous source of protein.\u201d<\/p>\n

6. Add powdered milk<\/p>\n

\u201cYou can add milk powder to pretty much anything,\u201d says Sandra Ar\u00e9valo, a spokesperson for the Academy of Nutrition and Dietetics. Put 2 tablespoons in your smoothie for an\u00a0extra 5 grams of protein<\/a>. And because it provides more richness than flavor, she says, it gives a great behind-the-scenes boost to savory recipes. \u201cYou can add it to rice, you can add it to soups, you can add it to pastas\ufeff,\u201d she says.<\/p>\n

7. Try a new (to you) plant-based protein<\/p>\n

If tofu feels old hat, expand your arsenal with tempeh and seitan. Tempeh, made from fermented soybeans, contains an impressive\u00a034 grams of protein<\/a>\u00a0per cup, and it can improve your gut health. Like tofu, tempeh comes in blocks. Cut it into pieces, steam it briefly, then marinate and bake it. Use atop grain bowls or in salads, sandwiches and tacos.\u00a0<\/p>\n

Seitan isn\u2019t soy-based; it\u2019s made from vital wheat gluten. Depending on the brand, a single serving can contain\u00a015 to 2\ufeff5 grams of protein<\/a>. Unadorned, it tastes mildly savory, but it soaks up other flavors like nobody\u2019s business. Thanks to its chewy, dense texture, it\u2019ll remind you of meat. Store-bought seitan comes precooked, so you can eat it straight from the package or swap it in for chicken or beef in recipes.<\/p>\n","protected":false},"excerpt":{"rendered":"As we age, our bodies need a steady supply of protein. A study published in 2024 examined the…\n","protected":false},"author":2,"featured_media":488386,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[224337,224342,224340,97,224339,224338,269,224336,224341],"class_list":["post-488385","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-benefits-of-plant-protein-for-seniors","tag-complete-protein-sources-for-aging","tag-daily-protein-requirements-for-over-50","tag-health","tag-high-protein-breakfast-for-muscle-health","tag-how-to-increase-protein-intake","tag-nutrition","tag-protein-for-older-adults","tag-protein-rich-snacks-for-adults"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/488385","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=488385"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/488385\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/488386"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=488385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=488385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=488385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}