A Protein Primer

This macronutrient is key for healthy aging — be sure you get enough.

You’ve likely heard it before: Protein is a ticket to better health. Getting enough of it supports the body at every level, from the bones to the skin. Protein, along with fats and carbohydrates, is a macronutrient — essential for fueling our bodies. A bonus of protein is that it helps you feel full for longer, compared to fats or carbs. This means you may eat less and gain less weight if you eat enough protein. Protein also helps build and repair muscle and other tissues.

“Protein supports the immune system and bone health, maintains muscle, helps people recover from injuries, and helps keep energy levels stable,” says Yasi Ansari, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

If you’re 65 or older, it’s especially important to include plenty of protein in your diet. People who eat more protein — especially if it comes from plants — have higher odds of healthy aging, according to the American Journal of Clinical Nutrition. Healthy aging looks different for everyone, but it can mean preventing or managing diseases, maintaining good mental health and managing disabilities.

How Much Protein Do You Need?

According to Harvard Health, the daily recommended intake for protein is 0.8 grams per kilogram of body weight.

Older adults may benefit from getting a bit more than younger people. “Older adults can be less responsive to protein,” Ansari says. That means they may need more of it to get the same benefits as they did during their younger years.

Plus, many older adults are at risk of age-related muscle loss (sarcopenia). That loss can cause weakness and make you more prone to falls and fractures. Protein’s muscle-building and repairing functions can help offset the effects of sarcopenia.

Ansari suggests aiming for 0.54–0.72 grams of protein per pound of body weight daily for most individuals over age 65 (about 90–120 grams for a 165-pound person). Talk to your provider about how much protein is right for you based on your weight and other health factors (especially if you have kidney problems).

4 Tips to Get Enough Protein

1. Track intake
It’s common to misjudge how much protein you eat. Read food labels, and calculate your protein intake to see if you’re getting enough. You may want to use a food tracking app or pen and paper to record how much protein you eat for a week. This will give you a daily average.

2. Think variety
“Plant and animal protein sources can contribute to your daily protein needs,” says Ansari. Aim for a combination of poultry, dairy, seafood, broccoli and edamame (soybeans), plus grains like oats and quinoa.

3. Go small
If you struggle to eat 3 meals a day, you may also have a hard time getting enough protein. Ansari suggests small but frequent food portions that are higher in protein.

4. Consider supplements
Protein powder can help fill gaps in your diet. Talk to your provider about adding more protein to your diet with powders that can go in fruit smoothies, oatmeal or coffee.

Of course, it’s possible to have too much of a good thing. Diets with very high levels of protein can lead to health problems like kidney stones. Ask your provider how much protein they recommend for you, and follow their advice.

9 High-Protein Foods

Do you know how much protein these foods have? Click on each to see how much it delivers.

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This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.

This information is for educational purposes only and UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included information. Information is for educational purposes only and is not a substitute for the advice of a licensed medical provider. Consult your provider prior to making changes to your lifestyle or health care routine.