Protein Intake for Seniors (For a Well Balanced Diet)

As we all age, our nutritional needs change and we need to change our eating pattern, in order to meet the new needs of our bodies. Seniors  (65 and above) have certain nutritional needs that differ from adults; therefore, this week Mint Nutrition Clinic and our nutritionists and registered dietitians are targeting the question that is frequently asked, how much protein do seniors need? And, why is it so important to meet this demand as a senior? 

Protein Intake that is Needed for Seniors 

Most of the foods that we eat contain protein, even fruits and vegetables. The term "essential amino acids" means we need to eat certain types of proteins, in order to receive all of the amino acids that our bodies require (Eatright Ontario, 2016). Since, they are essential, our bodies cannot make these amino acids. As we age, our bodies need protein because it may become harder for our bodies to absorb the protein. Also, we tend to increase the amount of fat that we have, and lower our muscle mass, and this is a typical change that occurs for everyone when they age (Eatright Ontario, 2016).

Its beneficial to included lean meats, tofu, eggs, beans and legumes in your diet, because they provide a lot of protein and help us feel fuller for longer. 2 to 3 servings of meat and alternatives should be consumed daily. Remember, one serving is 75 g of meat or 2 eggs. Also, looking at the Canada's Food Guide for more information on serving size is helpful as well. As nutritionists at Mint Nutrition Clinic, we know how to help you meet your nutritional needs and achieve the goals that you want, Click Here to book your FREE 30 minute consultation with our Toronto nutritionist today! Also, you can meet our Toronto registered dietitians too!




Eatright Ontario. (2016). A Guide to Healthy Eating for Older Adults (pdf). Retrieved from