Spread protein across your meals

Health Canada notes that healthy eating can help older adults prevent muscle and bone loss, which lowers the risk of falls and broken bones, and stay strong enough to keep their independence. Protein foods are an important part of that, alongside staying active.

Many people eat most of their protein at supper. Osteoporosis Canada and Alberta Health Services both suggest spreading protein more evenly through the day, since a more even spread may help maintain muscle. A simple way to do it: include a protein food at every meal, and at snacks if your meals tend to be small.

Easy ways to add protein earlier in the day:

• An egg, or nut butter on whole grain toast
• Lower fat yogurt or cottage cheese with fruit
• Milk or unsweetened fortified soy beverage with your oatmeal
• Canned salmon, tuna or beans at lunch

If chewing has become harder, softer choices like eggs, yogurt, tofu, lentil soup and flaked fish work well.

Try this today: Look at your breakfast. If there's no protein food on the plate, add one.

Safety note: If you have kidney disease or have been told to limit protein, check with your doctor or a registered dietitian before changing how much you eat.

Sources

• Canada's food guide: Healthy eating for seniors (opens in a new tab)
• Osteoporosis Canada: Live your best life with protein (opens in a new tab)
• Alberta Health Services: Nutrition Guideline, Seniors Health Overview (updated 2019) (opens in a new tab)