Protein supports health, immunity and physical ability. It’s a nutrient found in food and we often hear the myth that older people need less than younger adults. But research shows they may need more to maintain their muscle mass, strength and health. Maintaining muscle mass and strength is important as people age, and protein plays a vital role in this process.
The benefits of maintaining muscle include:
- independence
- less frailty
- lower risk of falls and fractures
- better immunity
- higher life expectancy
- help to control diabetes.
High-protein foods include:
- fish, meat and chicken
- eggs
- dairy (milk, yoghurt, cheese, skim milk powder, cottage cheese)
- soy milk
- beans and other legumes
- nuts and seeds
- tofu and tempeh.
Each person’s protein needs vary. A dietitian can help with individual assessment and recommendations. Making sure older people get enough protein in their everyday diet is especially important in residential aged care. Older people living in residential care mostly rely on the food and drinks the service provides for all their nutritional needs.
As the body can’t store protein to use later, it’s important to spread protein across the day. This means including enough protein in breakfast, lunch, dinner and snacks, to help fuel muscles and prevent loss of strength. As a guide, a palm-sized amount of cooked lean meat provides about 20–30g of protein.
Some tips to get you started
Protein focus
- If providing support or encouragement to eat and drink, start with the protein part of the meal.
- Offer high protein mid-meal snacks first – yoghurts, flavoured milk, cheese and biscuits.
- In a smaller sized meal, keep a regular meat or protein portion and make the rest smaller.
- Increase the protein in milk by adding skim milk powder to use in recipes and with cereal, coffee and baking.
- Add egg white powder or liquid to baked goods.
Milkshake station
- Offer made-to-order milkshakes made with full cream milk, skim milk powder, and high protein yoghurt. Services have given residents the option to decorate their milkshakes with fruit, chocolate and syrups.
Protein-focused breakfast
- Include eggs, high protein yoghurts, or porridge made with high protein milk. Breakfast is usually a lower protein meal.
Menu and mealtime reviews
- Accredited practising dietitians can give you advice on how to make sure you’re providing enough protein across each day.
Being proactive with protein can help older people to maintain their health, strength, and independence, and improve their quality of life. It can also mean savings in clinical costs in the long run.
External resources:
- Australian guide to healthy eating
- Healthy Eating when you're older
- Find a Dietitian (dietitiansaustralia.org.au)
Our resources:
- Contact our Food, Nutrition and Dining Hotline to speak with one of our accredited practising dietitians or speech pathologists. You can talk about issues, ideas or concerns you have about providing an enjoyable food, nutrition and dining experience. You can contact the hotline on 1800 844 044, Monday to Friday, 9 am to 5 pm (AEST).
- Webinar: Supporting people with dementia to eat and drink well
- Webinar: Swallowing, texture-modified diets and nutrition
View the Australian guide to healthy eating food selection guide which visually represents the proportion of the five food groups recommended for consumption each day.
