The Protein Crisis: Why You’re Not Eating Enough

Protein often gets less attention than it deserves in later life. Many older adults focus on avoiding fat or sugar, but overlook how much protein they actually eat. As appetites change and meals become smaller or simpler, it is easy to fall short without realizing it. Over time, this “protein gap” can affect strength, balance, energy, and overall health, whether someone lives at home, with family, or in a setting like senior living Santa Fe NM.

Why Protein Matters More with Age

After about age 60, the body naturally loses muscle mass unless it is supported by regular movement and enough protein. Muscle is essential for:

• Standing up from chairs and toilets

• Climbing stairs and walking safely

• Carrying groceries and doing housework

• Protecting joints and maintaining balance

Without sufficient protein, muscles weaken, making falls and injuries more likely and recovery slower.

Signs You Might Not Be Getting Enough

Low protein intake can show up in subtle ways. Possible signs include:

• Feeling weak or tired more often than usual

• Noticing more difficulty with everyday tasks

• Losing weight without trying

• Healing more slowly after illness or surgery

These signs can have many causes, but a lack of protein is an important factor to consider and discuss with a health care provider.

Common Reasons Seniors Fall Short

Several challenges make it harder for older adults to meet protein needs:

• Reduced appetite or getting full quickly

• Difficulty chewing or swallowing certain foods

• Choosing quick, low protein snacks like crackers or sweets

• Relying on tea or coffee instead of balanced meals

Living alone can also reduce motivation to cook, leading to smaller, less varied meals.

Simple Ways to Add More Protein

The good news in assisted living is that small changes can make a big difference. Aim to include a source of protein at each meal:

• Breakfast: eggs, Greek yogurt, cottage cheese, nut butter on whole grain toast

• Lunch: tuna or chicken salad, lentil soup, cheese with whole grain crackers

• Dinner: fish, poultry, beans, tofu, or lean meat alongside vegetables and grains

High protein snacks help fill gaps between meals:

• A handful of nuts

• Yogurt with fruit

• Hummus with carrot sticks

• Cheese slices with apple wedges

Plant based sources such as beans, lentils, nuts, and seeds are valuable options, especially for those who prefer to limit meat.

For most healthy seniors in senior housing, increasing protein is beneficial, particularly when combined with light strength exercises. Those with kidney disease or other serious conditions should consult a doctor or dietitian before making major changes. Regular checkups can help tailor protein goals to individual needs.