Protein: Why It Matters and How to Include It in Your Diet

As we age, our bodies go through many changes. One of the most important things we can do to stay strong and healthy is to make sure we’re getting enough protein. Whether you’re a senior or a caregiver supporting a loved one, understanding the role of protein in the diet can make a big difference in overall health and well-being.

At Circle of Care, we often hear questions about protein. Is it safe to eat red meat? What about cholesterol? Do I really need more protein as I get older? The answer is yes – protein is essential, especially as we age.

Why Protein Is So Important

Protein is a building block for many parts of the body. It helps maintain and repair muscles, skin, hair, and nails. It also supports the immune system, hormone function, and even helps carry oxygen through the blood.

One of the biggest concerns for older adults is muscle loss, also known as sarcopenia. This natural part of aging can lead to weakness, poor balance, and a higher risk of falls. Getting enough protein can slow this process and keep muscles strong.

Protein also plays a role in:

Supporting collagen, which gives strength to tissues
Helping wounds heal and keeping skin healthy
Producing enzymes and hormones
Building antibodies that fight illness

Protein and Bone Health

Bones are made of more than just calcium. Protein forms the structure that holds calcium in place. Without enough protein, bones can become weaker and more prone to fractures.

Seniors who eat enough protein tend to have stronger bones and fewer fractures, especially when they also get enough calcium. Strong muscles also help with balance, which can prevent falls and injuries.

Protein and Blood Sugar

For people living with diabetes, protein can help manage blood sugar levels. When you eat protein with carbohydrates, it slows down digestion and helps prevent spikes in blood sugar levels.

Foods like chicken, fish, eggs, and nuts are low in carbohydrates and won’t raise blood sugar. Other protein-rich foods like beans, lentils, and dairy do contain some carbohydrates, but they are still healthy choices and can be part of a balanced meal.

Healthy Protein Sources

sources of healthy protein You don’t need to eat large portions of meat to get enough protein. There are many healthy and affordable options to choose from, including:

Eggs
Nuts and seeds
Fish and shellfish
Beans, peas, and lentils
Lean meats like chicken, turkey, and pork tenderloin
Lower-fat dairy products like milk and yogurt
Fortified soy beverages, tofu, and other soy products

Plant-based proteins like legumes and soy are naturally low in saturated fat and are great for heart health.

Tips for Adding More Protein to Your Day

Start your day with eggs, Greek yogurt, or nut butter on toast
Add beans or lentils to soups, stews, and salads
Snack on cheese, nuts, or hummus with vegetables
Include a source of protein at every meal

If chewing or digestion is a concern, try softer options like scrambled eggs, smoothies with protein powder, or cottage cheese.

Protein is Essential

If you’re unsure how much protein is right for you, speak with your doctor or a registered dietitian. They can help you create a plan that fits your needs and preferences.

Need more tips on healthy eating or aging?
Visit circleofcare.com or call us at 416-635-2860. You can also explore our online resource hub for more information on nutrition, caregiving, and community services.

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Protein: Why It Matters and How to Include It in Your Diet