In summary
- 🍖 Nutritional needs increased in proteins for the elderly people to maintain their muscle mass.
- 🔍 The sarcopenia reduces muscle mass, hence the importance of sufficient consumption of proteins.
- 🥩 Protein sources Recommended variety, including both meat and plant-based sources.
- 📏 Specific quantities of meat recommended to combat sarcopenia in seniors.
As age advances, the importance of a suitable diet becomes apparent, especially after the age of 60 when specific nutritional needs take a critical turn. Protein, in particular, plays an essential role in preventing sarcopenia, the loss of muscle mass that affects many seniors. This article explores how much meat older adults should consume to meet these protein needs and maintain optimal quality of life.
Specific nutritional needs after 60 years
Seniors have increased nutrient needs to counter the effects of aging. Among these needs, proteins occupy a central place. They are crucial not only for maintaining muscle tone but also for supporting the immune system and cellular repair. A diet rich in protein is therefore imperative to preserve the strength and autonomy of older people.
Understanding Sarcopenia
There sarcopenia is a condition characterized by the progressive loss of muscle mass, common among seniors. This loss of muscle can lead to falls, loss of independence and reduced quality of life. To effectively combat sarcopenia, an increase in intake of proteins is often recommended because protein is essential for building and maintaining muscle mass.
Explore the best sources of protein
Protein can be obtained from animal and plant sources. For seniors, it is advisable to favor protein sources that are easy to digest and rich in essential nutrients. Meat, eggs, fish, legumes and dairy are great options. Each of these sources provides different profiles of amino acids necessary for optimal health.
The amount of protein to consume after age 60
General recommendations suggest a protein intake of approximately 1 to 1.2 grams per kilogram of body weight for seniors to effectively combat sarcopenia. For a 70 kg senior, this would translate to approximately 70 to 84 grams of protein per day. Spreading this intake throughout the day and including a good portion of meat or other protein sources with each meal can help achieve this goal.
Choice of meats for seniors
To maximize the benefits of protein, it is important to choose meats that are both lean and nutrient-dense. Chicken, turkey, and fish are particularly recommended due to their low saturated fat content and high protein quality. It is also advisable to alternate with red meats, consumed in moderation, to benefit from the latter’s richness in iron and zinc.
In summary, a balanced diet rich in high-quality proteins is essential for the elderly in order to combat sarcopenia and maintain an active and healthy life. Varying protein sources and adjusting portions according to individual needs can greatly help preserve muscle strength and independence in seniors.
