How much protein do we need as we age?

If you are over 70 years old and no longer have the same appetite as before, you need to add a few servings of high protein to your diet. Research shows that eating an adequate daily amount of protein is most important for maintaining optimal health once you’re over 70 years old.

In adulthood and middle age, it’s easy for many people to get the recommended daily amount of protein recommended by experts. But as you pass your 70s, your body may become less efficient at absorbing protein from the foods you eat.

How much protein do you need daily at 70?

While general guidelines for all adults generally recommend consuming 0.8g of protein per kilogram of body weight per day (0.8g/kg/day), according to Carol Greenwood, registered dietitian nutritionist Geriatrics at the University of Toronto, recommends that people over 70 years old should consume protein in the amount of at least 1g/kg/day.

Greenwood says that for a 50-year-old middle-aged person, 55-70g of protein per day is likely to be enough. But 0.8g/kg/day is a bit low for people over 70, so the 70-85g range is more appropriate.

And you need to divide 1/3 of your daily protein intake in each meal (breakfast, lunch and dinner).

You will no longer have as many cravings as before

One challenge for many older adults is that as they age, their tastes begin to change. Additionally, a diminished sense of smell can make even favorite foods taste different or less appealing. You may not feel like eating as much as you used to, putting you at risk of not getting enough nutrients.

When your appetite decreases, you will eat fewer calories, so you need to eat more protein than before to provide enough energy for your body.

Food sources of protein

Healthy, low-fat protein sources include poultry, fish, dairy, and eggs. One 100g chicken breast contains about 30g protein; 1/2 cup (cup) cheese about 15g. Half a cup of Greek yogurt provides about 15g of protein, which is also a great morning snack. One large egg provides about 6g of protein. There is also vegetable protein from nuts and beans.

YEN DUONG / HELLO BACSI