Best Ways for Older Adults to Get Protein

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Protein is one of the most important parts of a senior’s diet because the body uses it to build strong, healthy cells and muscles, strengthen bones, and reduce stroke risks. Depending on their weight, seniors need anywhere from 35 to 75 grams of protein a day. You can ensure your senior loved one is getting enough protein by serving the following healthy, high-protein foods.


A small 3-ounce slice of salmon has 23 grams of protein, and it’s an easy way to get enough protein into your loved one’s diet even if he or she cannot eat large meals. This protein-packed fish also has healthy omega-3 fatty acids that protect the heart and brain. Keep in mind wild salmon tends to have slightly more protein than farmed salmon. Consider hiring a professional caregiver if your senior loved one needs help preparing nutritious meals. In Cedar Falls, home care providers can benefit aging adults in a variety of ways. From cooking nutritious meals to offering timely medication reminders, the dedicated caregivers at Home Care Assistance are available to help your elderly loved one 24 hours a day, 7 days a week.


Lentils are an ideal way of getting plenty of protein without eating excessive animal-based proteins. There are 13 grams of protein in a quarter cup of lentils, and they cook much quicker than other types of dried legumes. You can make them into a tasty stew or serve them as part of a cold salad, and they also have plenty of heart-healthy fiber.


Yogurt contains more protein than milk because it is so concentrated, and it is an ideal source of non-meat protein. Thicker yogurts like Greek yogurt can have up to 23 grams of protein per serving. Mix yogurt with fresh fruit and honey for a sweet meal, or use it in a savory salad dressing. Yogurt is particularly helpful for seniors with gastrointestinal issues since it contains probiotic bacteria. 

Peanut Butter

With 8 grams of protein in two tablespoons, peanut butter has more protein than other types of nut butters. Peanut butter also contains plenty of healthy fats, so it is great for undernourished seniors who need to gain weight. Check the labels to make sure you are selecting a natural version without excessive sugar or salt.

Chicken Breasts

Chicken breasts are a favorite among seniors who want a low-fat, high-protein meat. They have 24 grams of protein in a 3-ounce serving, and there is almost no fat if the skin is not consumed. This versatile and healthy protein option can be served in a variety of tasty ways. Many seniors find it difficult to prepare nutritious, protein-rich meals. If your aging loved one needs occasional help with bathing, grooming, cooking, or other basic household tasks, or if you need time to attend to important personal matters, reach out to Home Care Assistance, a leading provider of live-in and respite care. Cedar Falls seniors can maintain their independence while living at home with the help of our reliable respite caregivers.


One egg has 6 grams of protein, so a few scrambled eggs can easily meet half of your loved one’s protein needs for the day. Eggs are a great food for seniors because they are easy to chew and quick to prepare. Egg yolks contain plenty of omega-3 fatty acids that can reduce stroke risks. Older adults may need help preparing nutritious foods and making other healthy lifestyle choices. If your elderly loved one needs help maintaining healthy habits, consider hiring a professional caregiver. Cedar Falls families can rely on Home Care Assistance to provide dedicated and compassionate in-home caregivers who are trained in our holistic Balanced Care Method, which was designed to encourage seniors to exercise often, eat nutritious foods, maintain strong social ties, and focus on other lifestyle factors that promote longevity. To hire a professionally trained caregiver for your aging loved one, call us at 319-260-2222 today.


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