As you age, eating healthy foods matters more than ever. Maybe in your younger days you could indulge with impunity. Maybe what you ate didn’t have a noticeable impact on how you felt. But eventually, time catches up with us all. For seniors, nutritional needs change over time, and diet becomes everything. 

Protein is the most important thing on the menu for senior citizens. A diet that is high in protein—even beyond the recommended amount—can improve muscle health, reduce age-related muscle loss, and support maintenance during low-energy times. 

Fat and carbohydrates play a role in overall nutrition, especially after a fasting period, like breakfast. But their importance takes a backseat to protein consumption. The average elderly person who is active and consumes the required amount of protein can still lose 0.2kg of lean muscle mass per year—and as much as 0.2kg per day if hospitalized. Because of this, most elderly people should aim to consume 30 to 40 grams of protein at every meal. 

So where should seniors get their protein? Animal products, such as milk, meat, and eggs are most effective for synthesizing protein. It’s also important to note that protein should be consumed several times throughout the day—especially in the morning and before bed. While we sleep, our bodies enter a fasted state, and eating before bed can help build muscle tissue. 

A note about sweets: when elderly people stop eating fructose, they have a better chance of avoiding metabolic issues like obesity, liver damage, and insulin resistance. Even more so, less fructose improves protein synthesis, allowing you to build muscle mass quicker. So remember to go easy on dessert. 

So what are our go-to tips for senior nutrition?

Here’s what we recommend:

1. You need more protein than you think, 30-40 grams per meal
2. Eat protein throughout the day, especially in the morning and at night
3. Prioritize animal proteins over plant proteins to build muscle mass faster 
4. It’s not just meat—animal protein includes milk, seafood, eggs, and yogurt
5. To build muscle mass, combine a high protein diet with resistance training

For senior citizens, strong bodies start with a strong diet. But eating nutritious can still be delicious. At The Plaza, we keep this in mind when it comes to our menu for senior citizens. 

For more information, or to book a tour, contact our friendly staff at The Plaza Assisted Living.