Proteins for the Elders

Eating healthy is very important as you grow older. Eating less or eating a non balanced diet can result in deficiencies of important nutrients. Of these nutrients, proteins are a special concern. Inadequate protein intake is closely associated with loss of muscle mass and strength (sarcopenia). This has a detrimental effect on health and quality of life of the elderly people.

The old people need lesser calories but their requirement of some other nutrients including proteins is higher than the young. The RDA for proteins for a young adult is 0.8 gm/kg/day. The requirement for the elderly is almost double.

How to choose the protein source?

• Choosing protein source low in calories is ideal.

• The proteins should be of good quality and easily digestable.

• Dairy products and eggs are a good choice as they contain all essential amino acids.

Animal based proteins are better at preserving muscle mass. Milk based proteins are more effective than soy.

ICMR Guidelines

Guidelines by the Indian Council of Medical Research ( ICMR ) suggest that elders should include cereals, pulses, egg- white and at least 200-300 ml of milk and milk products to the diet. Addition of Meat and egg will further improve the quality of the diet.

Professional Advice

Protein supplements should be considered if the diet fails to provide the necessary nutrition. Fast protein (like whey) may be more beneficial in older people to limit protein loss.

For optimal use for muscle synthesis the intake of proteins has to be evenly distributed over the day. Each meal should have about 25-30 gms of proteins.