75% of older adults don't get enough protein – nutritionist names the best high-protein foods

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Whether you’re eating fried chicken or scrambled eggs for breakfast, animal products are considered the richest sources of protein. Unfortunately, a new study shows that about 75 percent of older adults aren’t getting enough of the macronutrient from their diets. Luckily, a nutritionist has shared some affordable, protein-rich foods that can help fill the gap.

Between five a day and limiting salt intake, it can seem like there are too many rules when it comes to a healthy diet.

The results showed that fewer than one in four older adults consume the recommended amount of protein each day.

Working in both medical and surgical departments, and often with seniors who have experienced falls, I have spent a lot of time telling people the same thing: As we age, we need to increase the amount of protein we consume to stay healthy. Many people are unaware of this increased need, and that is why we have this protein gap between what we need and what we consume.

What is worse, inadequate protein intake in older age can increase the risk of decreased muscle function, loss of muscle mass, and weakness.

A number of foods are good sources of protein but are not at the top of the cost scale. These include: eggs, canned fish, canned beans and legumes (lentils, chickpeas, kidney beans, baked beans), some meats, yogurt, and milk.

Next come eggs, and then dairy products—cheddar cheese, yogurt, and milk. Plant-based milks tend to have less protein: soy milk is slightly lower than cow's milk, oat milk has a small amount, and almond milk has a negligible amount of protein.