Proteins are essential for healthy eating, at any age. However, when it comes to aging and eating protein, seniors may want to pay particular attention to the critical nutrient. It is vital for muscle strength and balance, and it is recommended that there is a protein source present at every meal. These sources could include eggs, egg whites, turkey, chicken, fish, and other cuts of lean meats. Leaner proteins like white meats will have less saturated fats, which can help promote better heart health.

However, how much should you eat? Many dieticians suggest a dietary allowance for elderly adults is 1.2 to 2 grams of protein per kilogram body weight. That is more intake than younger individuals. The reason for more is because since senior citizens are more susceptible to falls and muscle breakdown, the added protein could help keep them strong. Experts suggest about 35 grams of protein at each meal, which means the size of a fist.