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20 Strategies to Boost Protein Intake for Seniors in Sydney

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Ensuring adequate protein intake is crucial for the overall health, muscle strength, balance, agility, and resilience of older individuals. With 13.3% of those aged 65-84 and 22.5% of those over 85 having undergone joint replacement surgery, the importance of protein for health and recovery is paramount.

Why is Protein Essential?

Protein is a foundational nutrient for the body, crucial for the function of every cell, including muscles, bones, and organs. It aids in healing, cell repair, and maintaining bodily functions. Protein helps with:

  • Healing from injuries
  • Balancing fluid levels
  • Recovery from surgery or illness
  • Maintaining vision
  • Hormone and enzyme balance

Why Do Seniors Need More Protein?

Older adults often have difficulty utilising protein, requiring higher intake to meet their needs. Insufficient protein can lead to muscle mass loss and decreased bone strength, impacting mobility and increasing fall risk. A protein-rich diet supports muscle and bone health, aiding in daily activities and preventing frailty.

Sources of Protein

It’s recommended that 10-35% of daily calories come from protein. Recent studies suggest seniors may need 1.0-1.3 grams of protein per kilogram of body weight, regardless of calorie intake. Protein can come from animal or plant sources, broken down into amino acids by the body to build and repair tissues. Essential amino acids must be obtained from food, while non-essential and conditional amino acids are produced by the body or used during illness or stress.

At Home Care Assistance Sydney City and East, we recognise the significance of sufficient protein intake, ensuring that our Specialised Care integrates meal preparation into care plans. To further support you in this endeavour, we’ve compiled 20 tips to encourage seniors to consume more protein, promoting healing, fluid balance, post-surgery or illness recovery, healthy vision, and balanced hormones and digestive enzymes.

Breakfast:

Protein Shakes: Quick and easy high-protein breakfast.

Available in various flavors, suitable for individual preferences. Can be consumed alone or added to coffee or tea.

Nuts and Seeds: Enhance cereal with nuts or seeds like pumpkin, sunflower seeds, cashews, or flax. Adds protein to a favorite cereal without compromising taste.

Eggs: Versatile source of approximately six grams of protein per egg. Fried, scrambled, boiled, or poached – diverse preparation options for variety.

Nut Butters: Peanut, almond, or cashew butter adds a scrumptious protein boost. Mix in with porridge, shakes, or enjoy on sweet potatoes with cinnamon.

Breakfast Bowls:

Greek yogurt breakfast bowl provides 17-20 grams of protein.

Add nuts or seeds for additional protein or combine with cereal.

Lunch:

Add an Egg: Similar to breakfast, incorporating eggs into lunch is a simple protein boost. Pre-boil eggs for convenience and quick addition.

Protein in Salad: Enhance salads with protein sources like nuts, seeds, cottage cheese, eggs, or leftover meat.

Beans: Quick and easy bean-based meals using chickpeas, quinoa, tomato, parsley, and feta cheese.

Meat Roll-Ups: Replace sandwiches with meat roll-ups using thinly sliced turkey wrapped around veggies and cheese.

High Protein Soups: Slow-cooked soups and pureed food for easy-to-eat meals. Softens meat and beans for easier consumption.

Dinner:

Steak: Lean cuts of steak offer a great protein option. Choose lean cuts for a healthy dinner choice.

Add Cheese: Cheese not only adds protein but also enhances taste. Options like cottage cheese or slices of hard cheese provide variety.

Grilled Chicken Breast: Lean grilled chicken breast with vegetables for a high-protein, healthy meal.

Meatless Monday: Explore plant-based protein options like chickpea falafel, bean soup, or tofu in a vegetable stir fry.

Fish: Add variety with fish, such as tuna or salmon, contributing around 25 grams of protein per serving. Try different types of fish for diversity.

Snacks:

Nuts and Seeds: Easy and healthy snack with ample protein. Convenient for whenever hunger strikes.

Cheese: Solo or paired with biscuits, fruit, or vegetables for a high-protein snack.

Smoked Salmon: Traditionally a meal, smoked salmon in salads or with veggies makes an excellent protein snack.

Healthy Cured Meats: Alone or with vegetables or cheese for added protein. Ideal with carrot or celery sticks.

Egg: Boiled eggs, already prepared for breakfast or lunch, make a quick protein-boosting snack.

By incorporating these ideas into your loved one’s diet, you can elevate their protein intake for better health. If meal preparation becomes a concern, consult with your loved one’s Care Professional at Home Care Assistance Sydney about including it in their care plan.

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Home Care Assistance run by Jeremy and Samantha, a lovely couple with a caring attitude and a family themselves. After bringing my Mum to Sydney and needing expert help immediately I found HCA online... and liked their story. As soon as they walked in our door, we knew we were safe. I liked the fact that there was direct contact with the owners and nothing was too much trouble. The carers selected for Mum were perfect for her and very capable. Unfortunately Mum has had to move to a nursing home now but I would happily recommend this wonderful business to anyone with aged care needs.read more
As a former employee of this company working in the office and as a Carer, I cannot recommend this company enough. They genuinely care for their clients and employees. I loved working there with... Jeremy and his staff, but unfortunately had to leave due to relocation. I would not hesitate to recommend HCA Syd East to all clients who are aged and/or with disabilities to engage this service provider for all their vital services to enable you to live and enjoy staying in your own home and to be as independent as possible. Jeremy and his staff really listen to your needs, goals and aspirations and do their very best to match you up with a compatible and suitably qualified Carer. Nothing is too much trouble.read more
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