Strength & Protein

Protein From Real Foods: Simple Choices After 50

You don't need complicated food plans to include protein in your everyday meals. Many familiar foods can provide protein while also bringing other useful nutrients to the plate.

Fit50Plus Wellness Guide
Healthy everyday foods including eggs, beans, yogurt, nuts and fish

As we get older, keeping our muscles strong becomes an important part of staying independent and active. Food is one of the simplest places to begin.

What does protein actually do?

Protein is one of the building blocks our bodies use to maintain and repair tissues, including muscles. It is found naturally in many foods that can already be part of a balanced diet.

Rather than focusing on one special food, it can be more useful to include a protein source regularly throughout the day.

Everyday foods that contain protein

You have plenty of choices. Some familiar options include:

  • Eggs
  • Milk, yogurt and other dairy foods
  • Beans and lentils
  • Soy foods such as tofu and soybeans
  • Fish such as salmon and tuna
  • Chicken
  • Lean cuts of meat
  • Nuts and seeds
Keep it simple

You don't need to completely change the way you eat. Start by asking: "Where is my protein in this meal?"

Spread protein across your day

Instead of thinking about protein only at dinner, consider including a source at breakfast, lunch and dinner.

For example, breakfast might include eggs and yogurt. Lunch could include beans or chicken. Dinner could include fish, lentils or another protein-rich food.

Protein works best as part of a balanced meal

Protein is only one part of good nutrition. A healthy meal can also include vegetables or fruit, whole grains or other carbohydrate foods, healthy fats and enough fluids.

Variety matters. Different foods provide different nutrients, so there is no need to depend on one food every day.

A simple way to begin

  1. Choose a protein food for each main meal.
  2. Add vegetables or fruit.
  3. Choose a satisfying grain or other carbohydrate.
  4. Drink enough fluids throughout the day.
  5. Keep your meals varied and enjoyable.

A note about your individual needs

Nutrition needs can differ from person to person. If you have kidney disease, another medical condition, food allergies, or specific dietary restrictions, speak with your healthcare professional about the right eating pattern for you.

SIMPLE TAKEAWAY

Start with the food already in your kitchen.

Eggs, beans, dairy, fish, chicken, meat, nuts and seeds can all help make everyday meals more protein-rich. Good nutrition doesn't have to be complicated.