Maintaining strength as you age involves more than one food or supplement. This guide covers everyday protein sources, movement, and health conditions that may affect nutrition choices.
Choose from a variety of foods
Protein is found in fish, eggs, milk, yogurt, beans, tofu, soy foods, lean meat, and other foods that fit your diet. Leucine is an amino acid found in many protein-rich foods. A food’s leucine content does not make it a treatment for preventing falls, and it does not replace a balanced diet.
Nutrition and movement both matter
Getting an appropriate amount of protein and spreading it across meals can be part of older-adult nutrition. Strength and balance activities suited to a person’s abilities can support daily function. Changes in strength or walking should be assessed for their cause rather than attributed only to low protein intake.
Health conditions can change nutrition advice
People with kidney disease, unintentional weight loss, swallowing difficulties, or multiple medicines and supplements should speak with their care team before increasing protein or buying a protein powder. Nutrition advice for older adults should be individualized, and unnecessary food restrictions should be avoided.
Original video
The video below is included as related viewing; the health guidance in this article points to the references listed here. Open the original video on YouTube.
Health references listed in the original article
- National Institute on Aging: Healthy meal planning tips for older adults
- National Institute on Aging: Healthy eating as you age—know your food groups
- ESPEN practical guideline: Clinical nutrition and hydration in geriatrics
- World Health Organization: Physical activity
This article is for general information. It is not a personal nutrition plan or medical advice. Consult a qualified health professional about individual dietary needs.